Thursday 1.03.12

Reminder:  No Oly class or any other at 6:30pm today
Instead join us for our Open House and bring a friend for an introduction to 
The Compound!

Congrats to Coach Ryan and his wife Shannon for the birth of Carter Ryan on 1/1/13 at 11:59 pm!

Skill:  Pull Ups on the minute for 10:00

Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min.  Scaling up options may be to do strict weighted pull ups or muscle ups.  Scaling down may be banded pull ups or negatives.  Whatever version you choose, it needs to be measurable so you can improve on it the following week.

Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run

Post reps and times to comments.


  1. SWOD: Pull-ups sets 4-5 mostly strict some kipping... lots to work on. Better kipping, chest to bar

    Metcon: 11:43 @ 75

  2. weighted pullups 5 ea. rd with 10# extra weight
    16:25 RX

  3. 88 pull ups (20 strict unbroken PR)

    made up filthy 50: 25:15

  4. SWOD: Worked on doing 3 strict each minute with some kipping after. got to minute 7 and then dropped down to 2 strict
    Metcon: 9:44 @ 75lbs

  5. Mo: 4 pull ups per min with red band
    Metcon: 12:00 RXed

  6. Strength: 5,5,5,5,5,5,4,4,3,3,3 red band
    Metcon: @55 w/ 500m row 15:16