Thursday May 12, 2022

“The things you do either give you energy or drain you. Choose wisely.” -Anonymous 

Warm Up: 
1 set:
:30 single-unders
10 inchworm + push-ups
:30 single-unders (fast)
10 PVC pass-throughs

1 set:
:20 left-leg, single-leg single-unders
10 scap pull-ups
:20 right-leg, single-leg single-unders
10 ring rows

1 set:
:30 double-unders
5 dive-bomber push-ups
:30 double-unders (fast)
5 single-arm ring rows/arm

Specific Warm Up:
1 set:
5 strict pull-ups
5 weighted pull-ups (light)
4 weighted pull-ups (moderate)
3 weighted pull-ups (heavy)
– Rest 1:00 between sets and build in load to athletes’ starting loads.

WOD:
For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups

Time Cap: 10 Minutes

Intermediate: 
For time:
20 pull-ups
2:00 double-unders
20 pull-ups

Beginner:
For time:
20 jumping pull-ups
200 single-unders
20 ring rows

Movement scaling options: 
Pull-ups: Reps, jumping pull-ups, banded pull-ups, ring rows
Double-unders: Reps, single-unders
Chest to bar pull-ups: Reps, kipping pull-ups, feet-elevated ring rows

Limited equipment:
30 DB bent-over rows
200 double-unders
30 DB hang power cleans
– Push for large, unbroken sets, even at the cost of reaching failure.

Post-workout Skill Work:
On an 8:00 clock:
Every 2:00 x 4 sets
4 weighted pull-ups