WARM UP – MOBILITY
10 mins cone agility drills with dynamic lengths & scap pull-ups
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5 mins to warmup Hang Clusters & Pullups
WOD A
WEIGHTED PULL-UP
HANG CLUSTER X 5
Hang Squat Clean Thruster x 5 reps without dropping the bar
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E2MOM x 5 sets (complete BOTH exercises every 2 mins)
1 Weighted Pull-up (build as needed)
-Rest 15-20 secs-
5 Hang Clusters (build as needed)
WOD B
NINJA TURTLE
5 Rounds for time:
5 Chest to Bar Pullups + 5 Strict Pullups (decrease reps each round 4+4, 3+3, 2+2, 1+1)
200m Run
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-Complete all 5 Chest to Bars before Strict Pullups
-Scale to band Pull-ups and Ring Rows
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NINJA TURTLE – ADVANCED
5 Rounds for time:
5 Bar Mu + 10 Strict Pullups (decrease reps each round: 4+8, 3+6, 2+4, 1+2)
200m Run
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-Complete all 5 Bar Muscle Ups before Strict Pullups
-Scale BMU & PU reps to keep yourself moving if you can do a few
ACCESSORY
3-4 sets:
Max Strict HSPU’s
20 Bent Over Alt. KB Rows
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Crossover Pylo
