Tuesday 4-25-17

Coach's thoughts on today:
This picture of Franco Columbo is referenced often when talking about a "perfect pull-up". If you look at the picture on the left, the shoulders are back and down. The elbows are back as the chest is pressed up to the bar. This is really what you should be striving for today squeeze the reps don't yank the reps, that's why a band is okay for this, and if you can do this weighted that's fantastic!
The Metcon is a fragment of the 3 wisemen tribute workout and after yesterday's lunges this might be rough, but just make sure you don't miss on a box jump.


  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

easy 800m run before warm-up


  • A1: Pull-up / Chin-up (5x5)

Bands okay, weighted if possible. Try to go chest to bar even if you're nowhere close, pull with that as the goal.

  • A2: Band Pull-aparts (5x15)


  • Beau -- 3 wise men (AMRAP - Reps)

Complete as many reps as possible in 4 minutes of:
15 Box Jump-Overs RX = 24”/20”
30 Wall Ball Shots RX = 20/14 lbs;