MONDAY

 
Strength

For load:

5-5-3-3-2-1-1 Weighted strict pull-ups

*Perform a new set every 1:30

*Build to a 1RM

 

Today’s strength work should see athletes building by small increments across rounds towards a heavy and potentially 1RM weighted strict pull-up. For some athletes, today could look like progressing through lighter and lighter bands towards an unassisted strict rep..

WOD

For Time 14 Min Cap

3, 6, 9, 12, 15, 18, 21.:

Toes-to-rings

Pull-ups

Handstand push-ups

 

Rx+: Chest-to-bar pull-ups, strict OR deficit kipping HSPU 6/4” (whatever needs more work)

Active: Hanging leg raises, jumping pull-ups, box pike HSPU

Lifestyle: Hanging knee raises, ring rows, Pike HSPU on ground or Elevated push-ups

The workout should see toes-to-rings options that allow sets of 6+ at a time, and pull-ups and handstand push-ups at 3+ at a time. As opposed to last week, this workout is designed to improve shoulder stamina and as such options should allow more consistent movement, throughout the entirety of the workout.