THURSDAY WOD

SKILL

10 min Kipping Pullup Skill Work

– https://www.youtube.com/watch?v=4ZJMblG5apg

– Alligator Rolls

– Bar Kips

– Kips with knees up

– Hips over fence drill

– Kipping Pullup (ONLY IF ABLE TO DO > 3 STRICT PULLUPS)

– Cycling Kipping Pullups

If you cannot do 3 SPU, continue to work on first 4 drills

METCON

10 min Butterfly Pullup Skill Work

– Kip + Fall Through

– Kip + Fall Through + Hollow

– Cycling reps

STRENGTH

Superset

A1: Strict Pull-ups (3×9)

Add weight if easy

W1: 3×5

W2: 3×7

W3: 3×9

If you cannot do strict pullups:

Strict Pullup eccentrics w/ a 3-5 sec lower

A2: Single Arm KB OH Hold (3×30 sec each climbing)

A3: Single Arm Ring Row Hold (3×30 sec each )

METCON

AMRAP 6

1-2-3-4-5-etc.

Pullups

Pushups

Beginner

AMRAP 6

1-2-3-4-5-etc.

Ring Rows

Modified Pushups