Wednesday 6/27/18

Bodyweight Strength

15 Mins. for Strict Pull-Up Progressions

A) Scap Pull-Ups (active hang shrugs)
Beginner: 3 sets of 5-10 (rest as needed)
Advanced: 4 sets of 12-20 (rest as needed)

B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
5 sets of 3-5 reps (rest as needed)
Strict: 30X3 (3 seconds each at top and descent)
Toe-Assisted: 3033 (3 seconds each in ascent, top, and descent)


“Blue Steel”

12 Minutes to complete 4 Rounds for Weight:

10 Unbroken Power Clean & Push Jerk
30 Double-Unders

Rest as needed. Record weight used for each round as your score. You can stay the same across or ascend, the goal is max weight lifted while staying unbroken.

Categories: WOD

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