1/20/2020:

Strength:

ON A 7:00 RUNNING CLOCK...

Pull-Up Progression *Bar Hold Front (hollow) / Back Positions (arch)

Dynamic Kip Swing

Kip Swing + small pull

Kip Swing + big Pull into...

5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing

WOD:

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run or 15/13 Cal Bike or 300/250m Row

OPTIONAL COOL DOWN FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R) SCALING REPS, LOADING, VOLUME… For newer/deconditioned athletes, scale back the number of reps or the time domain slightly.

MOVEMENT ADJUSTMENTS... Run -- If running is not an option, it can be subbed out for a 15/13 Cal Bike or 300/250m Row CTB -- If an athlete doesn’t have CTB pull ups, they can scale to a banded or jumping CTB, or scale back to a regular pull up (banded if necessary). Newer athletes can also do a ring row. If hanging is not an option, athletes can perform a bent over row.