WOD NOTES:
This is the start of our pull up programming and progressions. The goal here is to develop a strong strict pullup. Our gym is focused on developing the strict movements first before adding any form of kip. This focus will require time and commitment to develop proper strength and mechanics. Good luck and enjoy the process.
The KB reps during today’s AMRAP will be (x2) meaning twice as many swings as burpees.
Fitness
Australian pull ups 5-5-5-5-5
+
Pull to stand 2-2-2-1-1
Rest 90 seconds between sets
7 minute AMRAP:
2-4-6-8-10-12 etc…
Heavy Russian Swings (x 2)
Burpees
Performance and Sport
E2MO2M x 6
Build up to 1 RM OHS
Score = all sets added up together
Rest 3 minutes
7 minute AMRAP
2-4-6-8-10-12 etc…
Squat cleans
Burpee over bar
Sport = 135/95
Performance 95/65
