Weighted Chin Ups find your 3rm
Max reps of unweighted or assisted chin ups
Perform 8 rounds of the following:
- AMRAP in :20 of barbell thrusters (men: 95/ women: 45)
- Rest :10
- AMRAP in :20 of KB swing (men 1.5 pood/ women 1 pood)
- Rest :10
For the SWOD, chin ups are done with your palms facing you. If you can use additional weight, do so until you can no longer get 3 reps. If you can't, get as many body weight reps or assisted reps as possible. If you can do 8-10 unassisted chin ups, then do them weighted.
For the metcon, these are all out efforts. The whole thing will take 8:00. "AMRAP" means "As Many Reps as Possible." It could also mean "As Many Rounds as Possible," but not in this context. Your score is the round with the FEWEST reps in it. For example, if on thrusters I do 2 sets of 10, 2 sets of 8, 2 sets of 6, and then 2 sets of 5, my score for thrusters would be 5. Partner up if a partner is available so they can count your reps, then switch. If you've never done Tabata drills before, get ready to live! A normal Tabata drill will have only one exercise, and be done for :20 of work and :10 rest for 4:00. Here, we're combining two Tabata drills into one wod, hence the "Mash-Up" in the name.
Post weights and scores to the comment section! bc