11 Aug 2015

Warm Up:
Row 500-800 m at 60% pace
Shoulder activation & stabilisation
Run Prep
Pull up work:
Phase 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4 & 5:  Cooldown only

WOD:
3 rounds for time of:
Run, 400 m
10 Pull-ups
5 Handstand Push-ups

Rx2:
Low bar pull ups or jumping pull ups
Push Ups

MOD:
Ring Rows
Low bar push ups

Cool down:
Phase 1:  Accumulate 45 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls

Phase 2:
Kipping pull up practice

Accumulate 60 hollow rocks between max sets of strict pull ups

Phase 3
40 kipping/butterfly pull ups as fast as possible and in the least amt of sets

Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around

Phase 5:
Tabata kipping/butterfly chest to bar pull ups