Warm Up:
2 sets:
10 leg swings/direction
5 inchworms
10 ring rows
10 scap pull-ups
2 sets:
10 alternating Cossack squats
10 hollow rocks
10 Superman arch-ups
10 kip swings
Skill Work:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
WOD:
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
Intermediate:
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
Beginner:
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
Home Workout:
On a 7:00 clock for reps:
30 double-dumbbell bent-over rows (35/50 lb)
30 alternating dumbbell renegade rows
Max-reps single-arm dumbbell thrusters (35/50 lb)
– Use two dumbbells for the rows and one for the thrusters.
Movement scaling options:
Weighter pull up: Reps, banded strict pull-up
Chest to bar pull up: Reps, jumping chest-to-bar pull-up
Kipping pull up: Reps, jumping pull-up, ring row
Wall-ball shot: Load, med-ball front squat or push press
Cool down:
1 set:
1:30 foam roll lats/side