WOD 01/12/11

Jake WODs

crossfit, fitness, gym, richmond
Today’s WOD:

1000M Row
100M Walking Lunges
400M Run
100M Overhead Carry (115#/75#)

Advanced WOD:

3 Position Snatch (Floor, Knee, Mid-Thigh)
65% x 2, 70% x 3


Challenging 5×5, 5 work sets, adjust weight as necessary

Many moons ago Jake wrote up a nice article on improving pull-ups. Here it is again for your reading pleasure. We’ve had a number of people go through these progressions with excellent results and this is the kind of structure that will improve your pulling strength so that you can adequately protect your shoulders when performing dynamic movements.

A couple things to keep in mind:

  • Dead hang pull-ups only
  • At this point, stick with 2 of these workouts per week. If there’s heavy pull-up or general overhead volume that week, do less
  • If your business isn’t feeling good, do less