Thursday WOD – The Pull Up

29 Oct
0

Dedicated to Paula for being a massive help to me whilst Joe has been away and finding us a new home :)

A) Mobility 

Overhead Banded Lat Stretch 2 minutes 

Double Handed Overhead Shoulder Extension 2 minutes 

B) Warm Up

3 Rounds of Cindy

100 DUs

C) The Partner Pull Up Challenge 

14 minute AMRAP

Pull Ups 

D) WOD

For time

or until 7.53 

 150 Du's

50 Box Jumps

40 Handstand Push Ups/15 Wall Walks

30 Ball Slams

20 Burpess

100 Meter Bear Crawl

E) Core 

50 Overhead Plate Sit Ups

Max Effort Weighted Plank

F) Power Hour 

Every 90 seconds, for 15 minutes (10 sets)

Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

then

Every 90 seconds, for 15 minutes (10 sets)

Front Squat + Jerk *Sets 1-2 – 65% *Sets 3-4 – 75% *Sets 5-6 – 80-85% *Sets 7-8 – 85-90% *Sets 9-10 – 90-95%

HIIT WOD 

A) Mobility 

Overhead Banded Lat Stretch 2 minutes 

Double Handed Overhead Shoulder Extension 2 minutes 

B) Warm Up

3 Rounds of Cindy

100 DUs

C) The Partner Pull Up Challenge 

7 minute AMRAP

Pull Ups 

D) WOD

 150 Du's

50 Box Jumps

40 Handstand Push Ups/15 Wall Walks

30 Ball Slams

20 Burpess

100 Meter Bear Crawl

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