WOD NOTES:
Today we work on strengthening your strict pullup.
The strict pull up is essential before kipping.
Fitness
Pull up development:
Part one:
3 sets of 8-12 banded pull ups
No bouncing off the band, this is a strict movement that starts from a “dead hang”
If you can complete 12 reps? Reduce the band assistance
Part two:
Accumulate 30 Supinated horizontal ring rows
This should take you 3-4 sets
Part three:
Accumulate 50 band reverse fly’s
Then…
4 sets:
Single leg KB Dead lift x 6-10 reps
Incline DB Chest press x 8-12 reps
Hollow rocks x 10-15 reps
Performance
For time
40 Ab mat sit ups
10 Strict Pull ups
50 m Run with sand bag 45/30
30 Ab mat sit ups
8 Strict Pull ups
50 m Run with sand bag 45/30
20 Ab mat sit ups
6 Strict Pull ups
50 m Run with sand bag 45/30
Sport
For time
20 GHD sit ups
10 Bar MU
50 m Run with sand bag 100/70
15 GHD sit ups
8 Bar MU
50 m Run with sand bag 100/70
10 GHD sit ups
6 Bar MU
50 m Run with sand bag 100/70
