pullup2

WOD: Friday, 04 August 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

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THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

Core Blaster

00:50/00:10 Work/Rest

Crunches

Bicycles

Flutter Kicks

Scissor Kicks

V-Ups

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 STRENGTH

Overhead Squat w/pause

10×2 OTM

Work Up

3 Second Bottom Pause

 

METCON:

Death by Pull-Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed

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Extra Credit

15-12-9-6-3

For Time and Load, alternating between:

Close Grip Bench Pres

Bent Over Barbell Row

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Scale 1 and Masters 40+:

Banded Pull-Up

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Scale 2:

Death by American Swings AHAP

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Coaches Note:

 

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