Sunday, October 5
He who has a why to live can bear almost any how.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
30 seconds of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 pull-ups, ring rows, or low-ring muscle-ups
5 knee push-ups (do 5 regular push-ups in round 2 and 5 jumping ring dips in round 3)
5 kettlebell deadlifts + 5 russian kettlebell swings (light/moderate load recommended)
Strength/Skill
For quality:
10 Strict Pull-ups
10 Strict Dips
9 Strict Pull-ups
9 Strict Dips
8 Strict Pull-ups
8 Strict Dips
7 Strict Pull-ups
7 Strict Dips
6 Strict Pull-ups
6 Strict Dips
5 Strict Pull-ups
5 Strict Dips
4 Strict Pull-ups
4 Strict Dips
3 Strict Pull-ups
3 Strict Dips
2 Strict Pull-ups
2 Strict Dips
1 Strict Pull-ups
1 Strict Dip
Athlete Instructions
Dips can be weighted or unweighted.
Rest as needed before the next part..
WOD
5 rounds for quality of:
15 Russian Kettlebell Swings, pick load
Jump Rope, 1 min
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes