WOD
“Metro”
8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute
Weight: 185/125, 25/15
8 Rounds
6 Jerks
6 Pull Ups
Rest 2 Minute
Weight: 135/85
8 Rounds
6 Jerks
6 Banded Pull Ups
Rest 2 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may have to break the set of six into 3/3) and how much weight you pull (same, you may have to break these up into 3/3 and maybe even 2/2/2.) Record the weights that you use, and the total time it takes to complete the eight rounds (rest included.)
Post Total Time to Comments.
19:57 65×1, 70×3, 75×4; rr
21:21 4@70 4@75 green band
MVx 1/2” band
20:20 – 135#, strict pullups
22:15 (135# Push Press / Strict Pull-ups)
21:36 (155# / 15#)
20:02
Black band pull ups
115# strict press
21::29
95#, banded pull-ups (small blue band that’s like the red ones)
did ring rows for rounds 6 and 7
21:40
105# banded pull ups
115
25
I like the snow flakes!