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Wednesday 03/25/26

  • 4 hours ago
  • 1 min read

Warm-Up 3 rounds:


200m run or 1 min bike

10 scap pull-ups

10 ring rows

10 hollow rocks

10 PVC pass-throughs

Skill (10–12 min)


Pull-Up Progression

3 rounds:

5 scap pull-ups (strict control)

5 banded

10-sec hollow hold

Then:

Kip swing practice:

3 x 5 beat swings

3 x 3 kip + small pull


Focus: rhythm over height


WOD 12 min AMRAP

6 DL (light)

6 hanging knee raises

6 jumping Lunges

6 Pike Push Up

100m Burden Run

 
 
 

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