WOD for 4 FEB 2016

1130 at Fredericks Gym

Light work for today in preparation for tomorrow’s mayhem.

Today is:

100 Pull Ups




20 min EMOM

Every 2 minutes complete

3 snatch balances with a 3 second pause at the bottom. Ascending weight.


Intent: Today is for those of you who can’t quite cycle butterfly pullups or kipping pull ups. Try to really focus on a good rhythm here. The snatch balance is a good way to practice balance in the squat after a snatch therefore the intent here is to develop comfort in the squat with ascending weight.

Here is Chris Spealler talking pull ups:

Plus snatch balance explanation:

10 GFS:

Pullups-Speed, agility, balance (keeping core under control), accuracy. (Pretty much all of them)

Snatch balance- Balance (duh), flexibility.


3 thoughts on “WOD for 4 FEB 2016

  1. Did the 100 in 4 minutes. Which was quite a bit slower than my last one. I think it mainly had to do with fear of shredding my hands.

    Got up too 135 on the Snatch balance. Thems sucked.

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