Thursday (2021SEP09)- WOD

Focus:

Pull-Up Progression Week 1

Phase 1- 0 Pullups

3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.

Phase 2- 1 Strict Pullup

5min EMOM 2-5 Strict Pullups (banded if needed)

Phase 3- 5 Strict Pullups

5min EMOM 2-5 Strict Pullups (banded if needed)

Phase 4- 10/7 Strict Pullups

4 minute EMOM of 20 seconds unbroken kipping pull ups

Phase 5- 15/10 Strict Pullups

Tabata kipping chest to bar pull ups. Count lowest score

 

WOD:

“Elizabeth”

21-15-9

Power Cleans 135/95lbs

Ring Dips

 

Accessory:

100 reps Each

Bandy Tris

Bandy Pull Aparts

Bandy Curls