Monday February 17, 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 good mornings

10 banded monster walks

10 banded lat pull downs

10 banded face pulls

3 negative pull ups

 

Mobility

Banded shoulder distraction :30/side

Pigeon pose :30/side

                          

Skill/Strength

Strict Pullups

6-8x3-4 dynamic effort single pullups

 

Reset after each rep, quick singles.  Pull dynamically, like a Pendlay row.  Modify by doing jumping pullups or ring rows with a slow, controlled negative.

 

For those capable:

6-8 supersets of:

3-5 weighted pullups (heaviest possible), directly into

2-3 unweighted dynamic effort single pullups

 

WOD

AMRAP 12:

3 strict presses

6 alternating front rack lunges (total)

6 push presses

18 air squats

 

F:  light barbell; KB lunges

P1:  95/65

P2:  75/55

C:  115/75 or more

 

Then (optional)…

For time:

25/20 ski cals

25 burpees

25 pullups (or 10 bar muscle ups)

Will Williams