SOGO 7.29.18


3 Sets
Not for Time

10 Wide Grip Strict Pull Ups
10 Moderate Grip Strict Pull Ups
10 Narrow Grip Pull Ups OR Chin Ups (Reverse Grip)
90 Seconds Max Distance
"Death Crawl"

For the Death Crawl:

Men try 30-50 # DBs

Women try 10-25# DBs

Score is weight used for death crawl!

So - if you have done the math - this is  90 strict pull ups.  We DO want you to get in all 3 grips - but scale the number if necessary.  Even if you have to scale each one down to 4-5 that is totally fine.

You may rest as needed between sets of 10 and between the pull ups and the crawl.  But just to be clear - its 3 rounds of all 3 pull up styles AND the crawl.

As always you may use band assistance for these as well.

We DO NOT want you doing 90 slow lower pull ups.  So if you want to do a slow lower - do no more than 4-5 per grip per set.  The band would be better in this case if possible.

For the "Death Crawl" - just have fun with it.  Most of us don't have a big long space to move - so it's ok to have to turn around and change directions!

Metcon (Weight)


3 Sets
Not for Time
10-15 Heavy Bicep Curls with Bar or Dumbbells
15 Empty Bar or Super Light Dumbbell Curls  with 1 sec hard contraction at top and bottom

No RX Weight.  Choose a weight - if you get less than 10 - it's too heavy.  If you get more than 15 - it's too light.  Adjust as you go.

Put average weight for heavier bar/dumbbells used as your score.

Ideally very little rests between the heavy and light curls.  But rest as needed between sets.

The hard contraction at the top and bottom of the curls for the lighter bar or dumbbells is SUPER KEY.  See video for demo of that.

We put 3-5 sets so you can play it by ear.  Completely up to you!