Skill Work:
3 sets:
:10 double overhand pull-up
:30 rest
:10 mixed grip pull-up
:30 rest
:10 double underhand pull-up
:30 rest
WOD:
5 rounds for time:
7/9-cal Echo bike
12 chest-to-bar pull-ups
15 push-ups
Intended stimulus: 10-13 minutes
Intermediate:
5 rounds for time:
7/9-cal Echo bike
8 chest-to-bar pull-ups
10 push-ups
Beginner:
5 rounds for time:
5/7-cal Echo bike
8 jumping chest-to-bar pull-ups
10 push-ups from the knees
Home Workout:
5 rounds for time:
5 shuttle runs
12 double-dumbbell bent-over rows (35/50 lb)
15 push-ups
– Shuttle run is 25 ft out and back.
Movement scaling options:
Echo bike: Calories, row, ski, 150-m run
Chest to bar pull ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping pull-ups, foot-assisted pull-ups, banded pull-ups, ring rows
Push ups: Reps, push-ups from the knees, hand-elevated push-ups
Cool down:
Accumulate:
1:00 Spiderman/side
1:00 foam roll lats/arm