Wednesday May 11

Pull-ups

Warm Up

30 sec Row or Bike

10 rotating scorpions

30 sec Row or Bike

10 Pause Ring rows

30 sec Row or Bike

10 Beat swings 

Specific

Test round

12 OHS @working weight

12 BJ overs 

Gymnastics

3 unbroken sets

2-4 Strict Pull-ups

5-10 Kipping Pull-ups

3-5 Tempo Pull-ups

Rest 3 minutes

Score: Total reps

TC: 10mins

Scaling options

Beginner

3 sets

5 Banded Lat Pull Down

2-4 Assisted Strict Pull Ups

Intermediate

3 sets

1-3 Strict Pull-ups

3-5 Kipping Pull-ups

3-5 Tempo Assisted Pull-ups 

Advanced

10 BB Strict Press instead of rest

Workout

RX

Every 3 minutes for 12mins

2 rounds

12 OH Squats @42.5/30 Kg

12 Box Jump over @24/20″

Score: Time of fastest round

RX+

15 OH Squats @42.5/30 Kg

15 Box Jump over @24/20″

SC 

12 OH Squats @35/25 Kg

12 Box Jump over @24/20″ 

Fit

8-10 OH Squats @light

8-10 Box Jump over @low

Extras

High hang Clean Shrugs 

4 x 4 @100-105% of 1RM Clean

Rest as needed between sets 

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