WOD – Mon, Sep 1
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row or bike
Then
2 rounds:
- 8 medball squat cleans
- 10 ring rows
- 10 Plank shoulder tap
- 5 inchworms
Specific Warm-Up (8:00–13:00)
2 rounds:
- :10 Handstand hold on wall or box (pike)
- 5 Scap HSPU
- 5 Scap Pull up
- 3 strict pull-ups or partner-assisted
- :10 chin-over-bar hold
Max Testing – Unbroken Strict HSPU (AMRAP – Reps)
Max Unbroken Strict HSPU (use deficit, scale to box pike HSPU or feet-on-floor pike)
Rest ~5:00 between tests
*Mind all the details of how you attack this for further data.
Max Testing – Unbroken Strict Pull-Up (AMRAP – Reps)
Max Unbroken Strict Pull-Up
*Mind all the details of how you attack this for further data.
Conditioning (Time)
RXConditioning (30:00–50:00)
For Time:
400m run
40 DB push press (50/35)
60 V-ups
400m run
40 DB step-overs (24/20″, 50/35)
20 S.A. Devil’s press (50/35lb.)
400m run
Goal: Sub 15:00 | Cap: 17:00
Intermediate: Lighter DB, step-ups, sit-ups
Baseline: Seated DB press, step-ups, 200m run
Cool Down (Checkmark)
(50:00–60:00)
“Body Work”
- 10 tempo DB bench press
- 10 bent-over rows
- 15 banded pull-aparts
2 rounds NFT
Today we will be gathering benchmark data, testing strict HSPU’s and initiating a strict pull-up cycle. Conditioning hits shoulder endurance, core control, and unilateral strength.