WOD

Pullup

For Total Time: 20/10 Strict Pullups 2:00 Rest 30/20 Chest-to-Bar Pullups 2:00 Rest 40/30 Pullups TIMECAP: 10:00

SCALING GUIDE Strict Pullup: Athlete should be able to complete the strict pullups in no more than 2:00. Scale repetitions accordingly. Control eccentric, full stop at bottom. Count the rep upon returning to the hang, not when the chin clears the bar at the top. Scale movement to ring row. Chest-to-Bar Pullup: Athlete should be able to complete the CTB pullups in no more than 2:00. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves. Pullup: Chest-to-Bar Pullup: Athlete should be able to complete the pullups in no more than 2:00. Scale repetitions accordingly. Scale movement to jumping pullup. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves.

Split Squat/Z Press/Row/Hip Extension

4 Sets for Quality: 10 Bulgarian Split Squats/side 10 Single Arm Z Press/side 10 Bodyweight Rows 20 Hip Extensions Notes Split Squat: Control eccentric, keep weight on mid foot. Z Press: Pause at both ends, control eccentric. Bodyweight Row: Not on rings – on bar in rack. Pause at both ends (focus on scapular retraction/protraction), control eccentric. Hip Extension: If sets of 20 with controlled eccentric are easy, athlete may add weight by holding plate at chest.

Clean Pull + Power Clean + Clean

Build to Max Notes Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps. TIMECAP: 20:00

Front Squat

85%x2x8 2:00 rest between sets Notes Athletes who do not have an established 1RM should aim for a weight which allows for technically sound, moderately challenging sets the whole way through

Snatch from Blocks (Above Knee)

3RM Notes Athlete must keep their hands on the bar for the entirety of the set.

Clean and Jerk from Blocks (Above Knee)

3RM Notes Athlete must keep their hands on the bar for the entirety of the set

 

Muscle-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Muscle-Up + Negative (aim for 0:10 per negative) 2) Strict Muscle-Up 3) Muscle-Up Negative 4) Transition Rock -Elevated (most difficult) -Supine (medium difficulty) -Incline (least difficult)