Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-ups & Shoulder Taps
Warm-up Guidance for Pull-ups & Shoulder Taps
I. Pull-up/Ring Row Movement Primers;
Scap Retractions from Ring Row or Pull-up Position, Active Hang Hollow & Arch Holds, Weighted rep warm-ups and/or Kipping warm-ups as applicable to the individual athlete’s selected training path for the day.
II. Handstand Skill Primers: Handstand Kick-ups, Static Holds & Shoulder Taps.
10:00 Running Clock to work through the following for Quality
Weighted, Strict or Kipping Pull-ups
x 7-6-5-4-3-2-1 reps
Finish each round with:
20/12/8 (select reps) x Shoulder Taps
NOTES: Scale Shoulder Taps to Plank Taps, Pike Shoulder Taps, Elevate feet on a Box Pike Sh. Taps, Etc. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Rage Bait”
12:00 AMRAP of
10 x Box Jumps (24/20″)
15 x Wallball (20/14lbs)
16 x 1-arm DB Hang Snatch (50/35lbs)
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Post WOD Mobility/Pliability Drills (Kick it off with some Couchy Couch)
GHD Back Extensions x 15-15-15
After Completing the final set:
Cumulative 2:00 of ‘Anti-Gravity’ GHD Back Extension Hang
