Warm Up:
1 set:
2:00 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:30 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:00 row, bike, or ski
Specific Warm-Up:
1 set:
10 ring rows
10 foot assisted dips
1 set:
10 jumping pull-ups
10 jumping dips
– Hold dip lockout for :01.
1 set:
10 strict banded pull-ups
10 strict banded dips
1 set:
5 strict pull-ups
5 strict dips
2-3 sets:
3 strict weighted pull-ups
3 strict weighted dips
– Build to starting weight.
WOD:
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
Intermediate:
EMOM 12:
Minute 1 | 5 strict pull-ups
Minute 2 | 5 strict dips
Beginner:
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups
HOME WOD:
Equipment:
EMOM 12:
Minute 1 | :30 dumbbell bent over rows
Minute 2 | :30 dumbbell floor presses
Bodyweight:
EMOM 12:
Minute 1 | :30 weighted v-ups
Minute 2 | :30 hand-release push-ups
Movement scaling options:
Strict weighted pull-ups: Load, strict pull-ups, banded strict pull-ups, ring rows
Strict weighted dips: Load, strict dips, banded strict dips, box dips
Partner option:
Accumulate:
80 strict weighted pull-ups
80 strict weighted dips
Post-Workout Skill Work:
3 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.