Wednesday 08.18.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
III. Mobility Drills

Impact/Focus: Pull-ups Strength & Conditioning
Warm-up for strict Pull-ups and work through one of the following formats vs. 10:00

I. Pull-ups x 1,2,3,4,5 …
climbing by 1 rep each round w/ :15 to :20 seconds rest between efforts

II. Banded Pull-ups x 2,4,6,8,10…
climbing by 2 rep each round every minute on the minute

III. Ring Rows x 3,6,9,12,15…
climbing by 3 rep each round every minute on the minute

Notes: Post 10:00 portion of training we will review and practice for Kipping Pull-ups with a 2-5:00 x Kipping Arc vs. Line Clinic before the metcon.

Post scores to comments.

For time

5 rounds vs 8:00
10 x Pull-ups
15/20 x GHD/Abmat Sit-ups


5 rounds vs 8:00
12 x Russian KB Swings (32/24kg)
20/15 x Hammer Strikes or Slamball

Post scores to comments.

Samy Daghir

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