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  • Writer's pictureJohn Fadel

Tuesday PivotX: 6am,9:15am,4:30pm

Mobility

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box


Strict Weighted Pull-ups

On the Minute x 15 [For Total Load]:

Minutes 1-5: 3 Strict Weighted Pull-ups

Minutes 6-10: 2 Strict Weighted Pull-ups

Minutes 11-15: 1 Strict Weighted Pull-up


- Use a weight belt or squeeze a dumbbell between the legs.

- Reps should be completed unbroken.

- If you are unable add any weight, use bands.

- Athletes may choose their weights.

- Score: Enter Heaviest Single


Modifications:

- Banded Pull-Ups 

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows  


"Well Rounded"

10 Rounds For Time (25 Minute Cap):

3 Clean and Jerks 185 / 135 lb

200 Meter Run

1 Round of "Cindy"

1 Round of "Cindy":

5 Pull-Ups

10 Push-Ups

15 Air Squats


- Overview: Athletes should aim to complete this workout at their threshold pace completing each round in roughly the same amount of time.

- Clean; Jerks: Loading should not exceed 75% of your 1RM clean & jerk. Reps should be completed in 30s or less each round.

- Run: Should be completed in 1:15 or less each round.

- "Cindy": Should be completed in 1:15 or less each round.

- Score: Total Time. If capped, add 1s for every incomplete rep. 200m= 1 rep.


Modifications:

CLEAN & JERKS

- Reduce Loading

- Reduce Reps

- Sub Dumbbells

- Cleans Only

- Jerks Only

200 METER RUN

- Reduce Distance

- 250m Row

- 200m Ski

- 500m Bike

- 150m Air Run

PULL-UPS

- Reduce Reps

- Strict Pull-Ups

- Banded Pull-Ups

- Ring Rows

- Alternating Dumbbell Plank Rows

PUSH-UPS

- Reduce Reps

- Elevate Hands

AIR SQUATS

- Reduce Reps




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3 Comments


Noel Schenk
Aug 15, 2023

Strict PU with no weight


WOD 8+3. 65#. 0.31 mile bike. Banded PU.

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John Fadel
John Fadel
Aug 15, 2023

Rounds 9 +1 push up 185#

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Shannon Jensen
Shannon Jensen
Aug 15, 2023

6+3 (65#)

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