Monday, October 24, 2011

Tuesday 111025 Jerks and Death By pull Ups

A reminder to keep the big white PR board up to date.  When you PR on any of the major lifts, a benchmark test like max rep pull ups, 500m row, 5k run, max height box jump, etc... post your new PR to the board.  These numbers are not only helpful in tracking progress over time but are used to determine appropriate scaling of WODs.  As you have likely noticed, yesterday we used 80% of 1Repetition Maximum (1RM) to scale the front squats in "Gator."  Also remember to write your new PRs on the monthly PR chalkboard so we can all celebrate your successes together.  As individuals get stronger, we all get stronger! 
Some of our Teens pushing the limits... and pushing their parents in WODs!
Tuesday's WOD; class times at 6 and 9am, then 4 and 6pm.  OnRamp class at 5pm.
Behind the neck jerk
Pull Up Ladder... also known as "Death By Pull Ups"
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for that minute, the workout is done.  Use as many sets each minute as needed.
Post loads for jerks and the number of minutes successfully completed and number of total pull ups completed to journals/chalkboard.

No comments:

Post a Comment