Level I
Pull Up Max Rep Test
2 sets at 50%
compare to 12-30-2011
Level II
Power Jerk 3 2 1 1 1
–
Row 500 m (85% to 95% W)
Rest 2:30 to 3:30 minutes
4 to 5 rounds
compare to 3-12-2012 and 12-12-2011
Archive for max pull ups
WOD
Level I
Pull Up Max Rep Test
2 sets at 50%
Level II
Bench Press (80%) 6 6 6 6
–
Muscle Up 2-5 reps
EMOTM 15
WOD
Level I
‘The Swinging Kip’
—
Test Max Pull Ups
3 sets at 50%
Level II
Jump Plyos
—
Run 1600m
compare to 1-31-2011
WOD
Deadlift (76%) 5 5
—
Test Max Pull Ups
then do 3-5 additional sets at 33-50% of max
compare to 7-24-2009
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