Skills

 

 

 

   

Pull ups Time

Spend 15-20 Minutes working on pull ups. 

 

Fitness :

3 set of

30’ x kipping

3-5 x negative 

10 x Australian pull ups 

30’ x Bar hold

5 kipping pull ups

 

Advanced

3 set of

30’ kipping

5 x strict weight pull ups

5 x close grip 

5 x wide grip

5 x chin ups

 

 

 

 

The WOD

 

 

16 Minute Ladder of:

 

1 Deadlift @ 50/30kg 

1 Hang Power Clean @ 50/30kg 

1 Front Squat @ 50/30kg 

1 Shoulder to Overhead @ 50/30kg 

20 DU

 

2 Deadlifts 

2 Hang Power Cleans 

2 Front Squats 

2 Shoulder to Overheads 

20 DU

 

3

3

3

3

20 DU

…Continue as far as possible

 

* Scale WEIGHT as needed

 

 

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