WOD 7/20/12

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%. If this is your first time attempt 70% of your max.


a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable but degradation of pace is acceptable.


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Showing 3 comments
  • Neal

    This was a really tough day. 235×20 (5#PR)

    27-18-11-12 on pull-ups
    1:32-1:31-1:32-1:25 on the 400s

  • Jeremy Johnstone

    that 235 was pretty awesome neal

    195#(10# pr)
    8-10-6-8 on pull ups
    took off at of the blocks on the first run and something didnt feel right so i shut it down there. was pretty frustrated.

  • Garret

    205 10#pr;13,12,5,5 on pullups; 1:38, 1:44, 1:38, 1:36 on the 400s

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