28 As a progression of Monday's WOD and experience we're going to continue to grow with what we need to work on. If you haven't seen our facebook today please take a half hour out of your day and watch this podcast. Click here (I know a lot of you are just on Facebook so just put this podcast on in the background).
Strength-
Pull Up progressions-
Ring Rows with a false grip. Athletes progress to false grip with 90 degrees of wrist flexion.
Ring Rows with full range of motion wit legs on a box. 3X5,5,5 with proper form. Progress to 3X10 if possible.
Chin up Hold (Chin above the bar, hold for 3X30")
Pull Up position Hold (Chin above the bar 3X10")
Jumping Pull Ups with eccentric contractions- 3X7
Rope Climbs 3 ascents X3. This is for athletes that already know how to be proficient at the movement. If you do not know how you will do modified until we go over as a clinic how to do it.
Strict Pull Ups 3X5
Partner WOD
2 athletes to ea station.
1 min ea Station. After the complete round is complete change partners, rinse and repeat.
3 Rounds
Rowing
Jump Roping
Rope Climbs
Tire Flips
Burpees