“Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups
L2 Sub kipping or banded (single unbroken set) L1 200 M Run Ring Rows (one set)
Knowing that the 400 meter runs cut into each round, athletes can expect to have somewhere between 6-8 attempts to accumulate as many strict pull-ups as possible. We can take the phrasing of this workout quite literally. Max strict pull-ups. The words max tells us not to game this too much from the first round. Go to failure. Push the limits and break only when you can’t do anymore or when form starts to break down significantly. Not having to formulate a game plan simplifies this workout for the athletes. See what you got when you get inside and use the runs to let the arms recover a bit. Strict pull-ups aren’t very demanding on the lungs, so athletes can find a slightly more aggressive pace on the 400 meter runs than they are accustomed to. However, if they know that they’ll need a little more rest before the pull-ups, slowing down the runs a touch will give the arms more time to recover.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
Slow recovery pace on the rower
2. Stretch and Mobility