W.U.   Group Coverage of Pullups

Skill:  Transitions in Pullup, Muscle up

W.O.D  Complete in order

  • 400M Run
  • 40 x 2 - Count Mountain Climbers
  • 500M Row
  • 50 x 2 - Count Flutter Kicks
  • 30 x Calories on Assault Bike or 60 on Air Bike
  • 30 x KTE

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OLY Group:

  • Power Clean + 2 Cleans: 65% x 2 sets, 70% x 3 sets
  • Snatch Balance: 60% x 3 (2), 65% x 3, 70% x 3 (2)
  • Push Press: 75% x 5 (5)

Conditioning:  3 rounds of

  • 200M Sprint
  • 50 Foot Broad Jumps
  • 10 x Strict Chin Ups

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