Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:20 Handstand Hold
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:
I. Weighted Pull-ups 5-5-3-3-3
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3
Post sets/reps/loads to comments.
“Wax On, Wax Off”
Complete as many rounds/reps as possible in 14:00 of
25m x DB Walking Lunges (50/35)
10 x Windshield Wipers (5L/5R)
20 x Shoulder Taps (10L/10R)
Post rounds/reps completed to comments.
Weighted pull-ups 24Kg
Wax-on, Wax-off 2 + 16 (75# DB)
Weighted pull-ups 24Kg
Wax-on, Wax-off 2 + 16 (75# DB)
“Weighted Pull-ups” : 45# x 3
“Wax On, Wax Off” : 3 Rounds + 10m (35#)
“Weighted Pull-ups” : 45# x 3
“Wax On, Wax Off” : 3 Rounds + 10m (35#)
Practiced banded pullups and negatives.
Wax On, Wax Off: 2 rounds + ~ 10m lunges (40#).
Practiced banded pullups and negatives.
Wax On, Wax Off: 2 rounds + ~ 10m lunges (40#).