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With a 15:00 clock for everyone:
AMRAP 15 (for quality and strength-building)
1a) x8 Hanging, Wide'er-Grip, Scap-Pull-Ups (use your lats)
1b) x8 (ea) DB Renegade Rows (use your lats)
1c) x5 Seated Ring Pull-Ups (use your lats) (DEMO VIDEO)
1d) :30 Plank (use your lats to stabilize your shoulders)
**...do we get the point?? If you don't know where your lats are, or how to use them, you should be doing this combination of movements 2-3x/week to begin to develop your base strength and eventual kipping abilities for things like Toes to Bar and Pull-Ups.
0:00 - 5:00
Work on Rope Climbs and developing better technique, or trying to get up the rope in as few pulls as possible.
5:00 - 10:00
Work on Toes To Bar
- Beat Swing Rhythm
- Trying to stay in rhythm with a larger range of motion (bringing your knees higher)
- Maintaining a relatively tall torso and hollow body while performing Toes to Bar (and variation) reps, and not looking at the bar
10:00 - 15:00
Work On Pull-Ups
- Giant Kips
- Kipping Pull-Up Attempts
- Linking larger sets of pull-ups
Use the 15:00 to build up to a Heavy Squat Clean Double, and in between sets complete ONE set of Bar or Ring Muscle Ups. Could be 1 rep, could be a set of 5 reps, whatever is going to feel consistent and good for you.
Ascending Ladder by 2's
2 Burpee Box Jump Overs (24"/20")
2 Squat Cleans (135/95)
...and so forth.
*This is more of a mental grind than anything. Ascending ladder rep schemes are always tough to gauge, especially if you have not done the workout before. Expect it to get tough earlier than you think, know it is coming, and punch through that voice in your head, telling you to slow down. It's only 8 minutes of hard work!
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