wod
Warm-up
Pull-ups (Max reps)
Pull ups
EMOM 10mins
# of pull ups
– Try to avoid bands today.
EMOM 10mins
# of pull ups
– Try to avoid bands today.
Options
Box assisted kipping motion (grease the groove)
Kipping
Kip swing x 2 + pull up
Old school kipping pull ups
Small butterfly movements
Like HSPU earlier in week. Weaker athletes or less skilled to alternate between a skill and a strength movement
Eg
Odd rounds- box assisted kipping motion
Even rounds- 4-6 rack pull ups
Met Con Mbah Xfit (Time)
4 rounds with 1min rest
3min on:
30 medball cleans
20 push press wall ball
Max suicide shuttles in time remaining (5/10/15m)
3min on:
30 medball cleans
20 push press wall ball
Max suicide shuttles in time remaining (5/10/15m)
ADV Option:
30 medball cleans
20 wall ball
Max suicide shuttles in time remaining (5/10/15m)
Accessory Work
2 rounds
10/10 front hold split squat (KB or DB front rack or sand bag bear hug- keep weight OFF thigh)
10 (5/5) controlled bird dogs
10/10 front hold split squat (KB or DB front rack or sand bag bear hug- keep weight OFF thigh)
10 (5/5) controlled bird dogs
5, 10, 15m out and back shuttle run
15 Russian Kettlebell Swings
10 drop Squats
5 slow wall therapy squats