The ladies of the Compound indoor soccer team.
SWOD: Weighted Pull Ups 3-3-3-3-3
Reps of 50-40-30-20-10 of:
Compare to 7.23.10
For the SWOD, if you are still working on Pull Ups then work on whatever variation you need. This is a strength exercise, so isometric work in the form of negative or static repetitions will be more beneficial than bands support or jumping pull ups. Remember, it is the consistent attempt of the rep that will provide you the most benefit for next time.
For the metcon, this is all out as fast as you can go. Sit ups are from the floor, ab mat, GHD machine, anything you want to use. If you are still working with Single Unders simply multiply the reps by 4.
Post weights and times to comments.