Main Site Daily WOD
- Weighted Chest-to-Bar Pull-Up 1-1-1-1-1 reps
- Weighted Dip 1-1-1-1-1 reps
- Then, for Time:
- 1 mile Run 1 mile
Establish a heavy load to perform 5 sets of 1 Weighted Chest-to-Bar Pull-Ups. Increase weight as necessary. Then, do the same for Weighted Dip. After the 10 sets, athlete will Run 1 mile for time.
There will be three scores for this workout. Score A is the heaviest load successfully lifted for the Weighted Chest-to-Bar Pull-Up. Score B is the heaviest load successfully lifted for the Weighted Dip. Score C is the time to complete the 1 mile Run.
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.
Jumping Pull-Up slow descend 5-5-5-5-5 reps
Jumping Dip, slow descend 5-5-5-5-5 reps
Then, for Time:
1 mile Jog