WARM UP – MOBILITY
Dynamic upper body warm-up and banded activations
Stretch pecs / overhead / calves
Review technique and standards for pull-ups / dips / doubleunders
WOD A
In 15 mins: warm-up adequately, then establish your best / max unbroken set of:
– Strict pull-ups
– Strict ring or bar dips (you could do both if you want)
– Doubleunders (could scale to best set of “single, single, double”, or max single unders)
– If you are very good at DU’s (150-200+ unbroken) instead of testing a max use this time to practice higher skill skipping movements: crossover, double cross, triples etc.
—
May be completed in any order and you may take multiple attempts as needed
STRICT PULL-UPS
Max unbroken set of strict pull-ups
STRICT RING DIPS
Max unbroken set of strict ring dips
STRICT BAR DIPS
Max unbroken set of strict bar dips
MAX DOUBLEUNDERS
Max unbroken set of doubleunders
WOD B
SIMPLE 75
Complete 5 rounds for time:
50 Doubleunders
21-18-15-12-9 Burpees
ACCESSORY
2-3 supersets each: rest as needed between
1) 16-20 Alt. Dumbbell bicep curls + ME Banded bicep hammer curls
2) 8-10 Seated double dumbbell Arnold press + ME Banded french press / OH tricep extension
(attach band low on a rig and face away from the post)
