WOD – Tue, Apr 25
Warm-up
SPECIFIC WARMUP
WEIGHTED PULLUP REVIEW
2X1 adding lbs working skill
PULLUP PROGRESSION
5 kip swings
2 kip swings +1 kip pull to hollow
2 kip swings +1 kip pull up
2 kip swings +1 kip pull up +2 kip swings
3-5kipping pull ups
Weighted Pull-ups (5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.)
1 strict weighted pull-up
– Rest exactly 1:00 between sets.)
WOD PREP
JUMPING LUNGE MINI RD
2 sets:
6 jumping lunges
1 set:
10 jumping lunges
7 unbroken pull-ups
042523 WOD (Time)
RX
3 rounds for time:
30 jumping lunges
25 pull-ups
INTERMEDIATE
3 rounds for time:
30 jumping lunges
15 pull-ups
BEGINNER
3 rounds for time:
20 jumping lunges
15 ring rows
INTENDED STIMULUS
11:00 or less.
Pull-ups in 4 sets or less.
Consistent pace on the jumping lunges.
Gymnastics couplet with complimentary movement functions for high intensity
Cool Down
2 sets:
:30 standing quad stretch/leg
:30 banded lat stretch/arm
2minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
10 Samson stretch lunges
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
10 PVC overhead squats
10 PVC good mornings