Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Just one more week of strict pull up work after this.

Up an additional 2.5 to 10 pounds from last week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 16 minutes:
400 m run
21 deadlifts
12 toes to bar

This workout is a repeat from Friday, January 20th. It was the first running workout we did after an intense period of rain, and it seems appropriate to repeat it. We’ve gotten a good amount of toe to bar practice since then, so try to push the pace and set sizes a little bit more than you did the first time through this workout. Use a barbell that lets you finish the deadlifts in no more than three sets.

standard: 95/65, V ups
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off