Monday February 10, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded bent over row

10 banded straight arm pull downs

10 banded face pulls

 

Then,

2 rounds:

:10 chin up hold

2 negative pullups

5 kip swings

 

Mobility

Banded shoulder distraction :30/side

Pigeon pose :30/side

                          

Skill/Strength

Push Press 4x6

 

WOD

In 2 minutes:

10 pullups

AMRAP burpees (even rounds) / bike cals (odd rounds)

 

6 rounds.  Rest 2 minutes between rounds.  Your score is the total burpees/cals accomplished.

 

You can do burpees or bike first, just alternate between them in each subsequent round.

 

F:  15 ring rows or jumping pullups

P1:  strict pullups

P1.5:  5 strict pullups > 5 kipping pullups

P2:  regular pullups

C:  5 muscle ups

 

If you can do strict pullups, but the prescribed quantities are too much, modify by reducing the number, rather than by doing all kipping.  For example – 3 strict pullups > 7 kipping pullups.  Leave at least a minute for burpees/cals.

Will Williams