Last week, we worked on pullup strength through static holds with our chin above the bar, or at the top of a ring row. Today, we will work on strength through pullup negatives. Negatives are a great way to increase “time under tension,” a primary quality of intensity. Keep in mind that you can do both of these pullup practices on your own to achieve your pullup, or increase your number of pullups.
Industrial Athletics WOD for 10/8/2017:
Gymnastics Skill Work:
EMOM 6 Min:
4 Pullup Negatives
MetCon:
AMRAP 10 Min:
50 DUs
20 TTB
10 SDHPs (115/75)
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
35 DUs
15 TTB
10 SDHPs (95/65)
Brass:
AMRAP 10 Min:
35 DUs or 90 SUs
15 Hanging Leg Raises
10 SDHPs (75/55)
Bronze:
AMRAP 10 Min:
75 SUs
10 Lying Leg Raises
10 SDHPs (55/35)