WOD
Warm-up
Skill
Pull ups
10mins coaching instructed time for pull ups
*we have done 2-3 weeks of dedicated toes to bar
Use similar progress
Kip
Kip swing
2 kip swings + 1 pull up
1 kip swing + 1 pull up
Pull ups
10mins coaching instructed time for pull ups
*we have done 2-3 weeks of dedicated toes to bar
Use similar progress
Kip
Kip swing
2 kip swings + 1 pull up
1 kip swing + 1 pull up
Pull ups
Back Squat (Weight)
Back squat
4 sets of 1 @ 90-95%
4 sets of 1 @ 90-95%
Met Con (Time)
10min AMRAP:
10m out and back bear crawl
12 DB front squats 10/15kg
12 DB hang power clean
10m out and back bear crawl
12 DB front squats 10/15kg
12 DB hang power clean
ADV Option:
10min AMRAP
15 cal machine
7.5m HS walk
15 KB Hang squat cleans @ 16/24kg
7.5m HS walk
Accessory Work
6min for movement:
20/20m farmers carry @ 24/32kg
20 Banded Face Pulls
20/20m farmers carry @ 24/32kg
20 Banded Face Pulls
10 L/10 R Single Arm Bottoms-up Kettlebell Press- light
5 Inchworm Push-ups
5 Burpees