Pre: For Skill / Capacity:

Chest To Bar / Pull Up Progression:

Depending on your current ability. Choose from the following options:

• 1 –You have a few/some/a lot of C2B’s = 7 sets of 3-10 reps (choose your number), resting 60 secs between sets.
  2 – You don’t have any C2B’s = 7 sets of 8 PULL UPS, resting 60 secs between sets.
  3 –You haven’t got pull ups yet (band assisted pull ups) = 3 sets of 12 reps in as few sets as possible, resting 60 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can).
  4 –Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 6 reps STRICT Pull Ups.                                                                                                                                                              5-Ring Rows, 5 sets of 10 reps. Rest as needed. (find the appropriate scaling to move forward with).

ALL unassisted options (1 & 2) are to be UNBROKEN sets.

.

Tribute WoD: “Emma”

.

Complete for time:

Buy-in of: 15 Burpee Over Bar

Then ….

3 Rounds of:

11 Push Jerks (60kg / 40kg)

33 Abmat Sit Ups

Then …..

Cash-Out: 15 Burpee Over Bar

• Oh and there is the 2 Strict Pull Ups to be done at the TOP of each minute, starting at the 1:00 point.

• Special WoD today. Throw down hard & give it your all as you always do.

.

Post what progression you did in “Pre” (check the notes we wrote on the BTWB post of it too. & post your WoD Time (with any scaling) to Beyond The Whiteboard.

Todays workout is in memory of Emma R.

Emma was a former member of CBD only leaving us in October 2015  for work & up to that point had been a loyal member with for over 3 years.

Sadly she passed away last weekend & will be sorely missed by all who knew her.

Our thoughts & prayers go out to Emma’s loved ones in this difficult time. She not be forgotten by us on the RoD.

Once a part of the CBD family, always a part of it.

If anyone didn’t get a chance to throw down today & wish to do so, come on in for an Open Gym & we’ll make it happen.

RIP Emma x

. . .