Here’s Martha with that awesome lockout on her Overhead Reverse Lunges!
Strength
Part A-
Weighted Pull-ups (12 minutes to build to 1RM Strict Weighted Pull-Up)
Part B-
Strict Pull-Up (Max reps in 3 minutes)
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight.E.g.:
Part A- 88 lbs
Part B- 43 reps, BW = 160 lbs.
Strict Pull-Ups (any grip)Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight.E.g.:
Part A- 88 lbs
Part B- 43 reps, BW = 160 lbs.
Conditioning
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups
Ring Dips
Chest-to-Bar Pull-Ups
Standard modifications for Dips AND Pull-Ups
(Any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…