Wednesday 3/29/17

Bodyweight Strength

Everyone ATTEMPTS 1 set of Unbroken Max Strict Pull-Ups (pronated, pull-up grip) as a baseline assessment. If you aren’t able to get 1, simply record 0 (do not sub with ring rows). Then, EMOM 12′ of strict pull-up progression / technique work as described.

Pull-ups (1 x Max Strict Pull-Ups)

After max set of strict pull-ups:

Alternating EMOM 12′:
1- 10 Scap Pull-Ups
2- 3-5 Strict Regular or Chest to Bar Pull-Ups (regular, pronated pull-up grip) (Use Partner Assist if necessary)
3- 20 Hollow/Arch Kip Swings
4- 2-3 Bodyweight Pull-Up Negatives (as slowly as possible)


“Trolls & Moana”

AMRAP 14′:

200m Run
10 Push Press (95/65)
10 Ball Slams

Choose a moderate weight for ball slams

Categories: WOD

Previous Post:


Next Post: