Focus:
Pull-Up Cycle Week 4
P1- 0 Pullups
Accumulate 25 challenging ring rows. If you can string together 10 or more, they are not challenging enough. Make them more challenging by moving your body more parallel with the floor.
P2- 1 Pullup
Same as Week 3(increase amount of pull ups per tabata round)
P3- 5 Pullups
Accumulate 40 challenging (parallel body) ring rows 1 minute hollow hold each time you break
P4- 10/7 Pullups
Accumulate 50 ring rows. 1 minute hollow hold any time you break.
P5- 15/10 Pullups
Tabata kipping chest to bar pull ups. Count lowest score, beat last week
WOD:
For Time
100 Ring Rows
100 KB Swings 24/16kg
100 Double Unders
100 OH Squats 75/55lbs
Accessory:
100s
Banded Rows
Banded Good Morning
Banded OH Press
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