MONDAY 11.5.18

3 Rounds
20 Back Squats
15 Pull Ups

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

RX + Option: Swap the pull ups for 5+ Muscle Ups

Score: Total Time

Goal: Under 10 Min.  (Some of you will be even faster by far)

PROGRAM A

3 Rounds
20 Dumbbell Squats
15 Pull Ups

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells

RX + Option: Swap the pull ups for 5+ Muscle Ups

Score: Total Time

Goal: Under 10 Min.  (Some of you will be even faster by far)

NOTES:

This workout is a version of one of the Wodapalooza team workouts.  It is meant to be a sprint.  Choose a weight for the squats that you can do all 20 most likely.  If you overpace this workout you will miss the point of it completely!  Go for it!

For the squats the bar will be on the back.  Feet are under the shoulders with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the heels down as you lower and chest up!  Get the butt lower than the knees at the bottom.  No collapsing or rounding of the back.  Drive through the heels, drive the knees out, and lift the chest to stand up completely at the top.

For the pull ups you may do kipping, strict, butterfly, jumping, banded, ring/trx row, parallette row, or even a bent over row.

Choose a style of pull up where you can complete all 15 in about a minute or less.  No longer than 90 seconds for sure.

For the RX + option with muscle ups.  Choose a number again that you can do in about 1 min - 90 seconds or less.  2 min MAYBE for the last set if you really want to test yourself.

If you want to play with muscle ups, but can't do them unassisted yet - that is totally fine!  You can do jumping or even band.  Make sure its a version that challenges you but allows you to complete the rep.