Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds for quality
10 med ball cleans
10 push press wall balls
10 push-ups
10 ring rows or 5 strict pull-ups
Mobility
Quick shoulder blast to prep for pull-ups
Skill work
Spend 10 min working on improving your pull-ups. You can focus on kipping and/or butterfly pull-ups. Even if you do not have the prerequisite strength to compete 1 strict pull-up, it doesn’t mean you cannot be working on the skill of kipping. Kipping is a very transferable and helps people really develop an understanding of core engagement and body control.
WOD
“Dot Com 7”
25 min AMRAP
20 push-ups
30 sit-ups
40 cal row
Dot com WOD. Here’s a day where scaling the number of reps in the workout will really help protect the stimulus. For example, completing a couple more rounds of 10/20/30 will keep you from resting too long and will still allow you to complete a ton of reps. The goal is to keep moving with little to no rest. Discuss the intended goal for this workout and how you plan will help you work towards achieving that goal. Simply going Rx, because it’s the cool thing will do might have a big time impact on your overall WOD today.
Accessory Work
Strict pull-ups – 5 sets of 2 to 6 perfect pull-ups
Wood choppers – 5x15e
*if you are some one who would like to add in a little goal oriented pull-up work, do not hesitate to ask. Simply spending 20 extra minutes, twice a week can make a huge difference when it comes to something like gymnastics strength.
