Warm Up:
3 rounds:
:30 single-unders
:30 plank shoulder taps
:30 single or double-unders
:30 air squats
– rest :10 between movements
Specific Warm-Up:
Burpee pull-up review
WOD:
For time:
100 burpee pull-ups
– Pull-up bar is 12 in/30 cm above reach.
Intended Stimulus: 14-20 Minutes
Intermediate:
For time:
100 burpee pull-ups
– Pull-up bar is 6 in/15 cm above reach.
Beginner:
For time:
50 burpee pull-ups
– Pull-up bar is at wrist height with arms overhead.
HOME WOD:
Equipment:
For time:
100 DB burpees
– Use two DBs.
Bodyweight:
For time:
100 burpee + push-up to a target (12 in)
Movement scaling options:
Burpee pull-up: Bar height, jumping pull-ups
Strict weighted pull-up: Load, weighted negative pull-up, negative jump and slow lower pull-up
Limited equipment option:
For time:
150 burpee pull-ups to a target
– Target is 12 in/30 cm above reach.
Post-Workout Skill Work:
5 sets:
3 strict weighted pull-ups