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WOD for 021418

13
Feb

WOD for 021418

Skill:
MU Program (Last set of 3 weeks)
Pull
1. Advanced: 3×8 false grip ring pull-up to sternum
2. Intermediate: 3×3 false grip ring pull-up to sternum
3. Beginner: 3×3 false grip ring pull-up to sternum

Push
1. Advanced: 3×12 Diamond push-up
2. Intermediate: 3×10 Diamond push-up from knees
3. Beginner: 3×8 Push-up with narrow hands on dumbbells from knees

Technique
1. All Levels: 3×8 low ring transition with feet one foot in front of rings without dip completion

Strength:
No strength today

Metcon:
For Time and Loading
8 CTB Pull-ups
5 Shoulder to overhead (67% 1RM)
Rest :60 -seconds
8 CTB
4 Shoulder to overhead (73% 1RM)
Rest :60 -seconds
8 CTB Pull-ups
3 Shoulder to overhead (80% 1RM)
Rest :60 -seconds
8 CTB Pull-ups
2 Shoulder to overhead (85% 1RM)
Rest :60 -seconds
8 CTB Pull-ups
1 Shoulder to overhead (90% or higher)

*Score=Total time (+) Total load used across the rounds
*Percentages are just suggestions, Pick load which is part of your score

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