CHEST-TO-BAR PULL-UP
5 kip swings + 3 kips
5 kipping pullups / progression
3 C2bar pull ups
3 C2bar pull ups
KB SWING REVIEW
Set-up:
3 rounds:
5 Russian KB swings w/partner
– Build load each round for wod
1 round:
P1: 4 burpees
P2: 4 burpees
P1: 4 KB swings
P2: 4 KB swings
P1: 2 chest-to-bar pull-ups
P2: 2 chest-to-bar pull-ups
– Use workout variation of each movement.
– Focus on speedy transition logistics.
RX
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (53/70 lb)
10 chest-to-bar pull-ups
– Split the work as needed.
INTERMEDIATE
8 rounds for time with a partner:
20 burpees
20 Russian KB swings (35/53 lb)
10 pull-ups
– Partners split work evenly.
BEGINNER
8 rounds for time with a partner:
16 burpees
10 Russian KB swings (26/35 lb)
6 jumping pull-ups
– Partners split work evenly.
INTENDED STIMULUS
Fun partner triplet!
20:00-27:00.
Burpees complete in 1:15-2:00 each round.
KB swings complete in 1:00 each round.
Chest-to-bar pull-ups complete in :30 each round.
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
AMRAP 5:
20 jumping jacks
10 KB deadlifts
10 KB swings
10 scap pull-ups
5 burpees