THURSDAY WOD

METCON

We will start working on butterfly skill next week!

15 min Kipping Pullup Skill Work

– 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

STRENGTH

Superset

A1: Pronated Grip Chin Over Bar Hold (3x(W1+10-15s))

W1: 3×30-60s

W2: 3x(W1+10-15s)

A2: Pronated Grip Hollow Hang (3x(W1+10-15s))

W1: 3×30-60s

W2: 3x(W1+10-15s)

A3: Strict Pull-ups (3×7)

Add weight if easy

W1: 3×5

W2: 3×7

If you cannot do strict pullups:

Strict Pullup eccentrics w/ a 3-5 sec lower

METCON

Tabata:

Ring Rows

Rest 1m

Handstand Hold