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WOD

“Strict Nicole” (AMRAP – Reps)

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

RX+-Strict Pull ups

RX -Kipping Pull Ups

50-59 -Jumping Pull Ups

60+ -200m Run, Ring Rows

Basics-10 AMRAP 200m Run, Ring Rows
DESCRIPTION

Today we’re completing the strict version of a classic benchmark workout

The original workout calls for kipping pull-ups, but we’ll work on upper body strength with strict pull-ups here

After completing a 400 meter run run, you’ll complete max unbroken strict pull-ups

You can pause in a dead hang, but once the hands leave the bar or you have to kip, the set is over

Keep a running count of how many strict pull-ups are completed within each set

Your final score is the total number of strict pull-ups completed over the 20 minutes

There is no score for the run, it’s simply there as work between each set of pull-ups

You can expect to have about 6-7 attempts at pull-ups

STRICT PULL-UPS

Choose a variation that allows you to complete at least 7 reps per round

Modifications for this would be kipping pull ups, jumping pull ups or ring rows

ROWING VERSION

“Strict Nicole” Row Version (AMRAP – Reps)

“Strict Nicole”

AMRAP 20

500m Row

Max Strict Pull-ups

RX+-Strict Pull ups

RX -Kipping Pull Ups

50-59 -Jumping Pull Ups

60+ -250m Row, Ring Rows

Basics-10 AMRAP 250 Row, Ring Rows