Skill Work:
EMOM 8:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups
WOD:
For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (35/45 lb)
Intended stimulus: 18-23 Min
Intermediate:
For time:
12-9-6-3-1
Strict pull-ups
30-24-18-12-6
Thrusters (35/45 lb)
Beginner:
For time:
15-12-9-6-3
Ring rows
15-12-9-6-3
Thrusters (15/25 lb)
Home Workout:
For time:
21-18-15-12-9
Alternating dumbbell row in a plank
21-18-15-12-9
Dumbbell thrusters (35/50 lb)
– Use two dumbbells.
Movement scaling options:
L sit pull ups: Strict pull-ups, banded strict pull-ups, foot-assisted pull-ups, ring rows
Thrusters: Load, reps, push presses, front squats, dumbbell options
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/leg
1:00 foam roll lats/side