Both WODs:


Chinups – Perform a single rep. Pull as fast as possible on the way up, controlled (but not slow) on the way down. Rest.

8 Rounds or until failure

*The goal is maximum speed, so rest as needed.

5 Plyometric Pushups (click for example. Use weights, paralettes, or other objects to set the height)
50m Sprint – brief rest – 50m sprint back

8 Rounds

Post time to comments.

PostMetcon Strength:

4×10 Pike Press – Bring the feet closer to the hands or elevate the feet on a box for added challenge (this depends on your fatigue level from the metcon)

Rest as needed



  1. Chinups – stopped at 42 figured I was doing something wrong (sets of 2-4)

    Metcon – 20:36 100 running in place for 50yd sprint. Pushups to basketballs

    Post Metcon – Awesome

    My chest hurts!!!!!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s