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Wednesday 9/13 WoD

12
Sep

Wednesday 9/13 WoD

SKILL/STRENGTH:

FITNESS PERFORMANCE
Strict Pullup Development:

6 Sets of 3-6 Reps
*rest 2:00 between sets

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

Pull Up Development:

EMOM x 12
*choose one

2-4 Kipping/Butterfly C2B Pull Ups
3-6 Kipping/Butterfly Pull Ups

Notes
Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure.
1,2) The rep is counted when the athlete returns, under control, to a full stop hollow hang at the bottom, not when the chest contacts/chin clears the bar at the top. Advanced athletes may scale this up to a chest to bar with a tempo of X131 (accelerate up, pause at top, three second eccentric, pause at bottom.)
3) Aim for doing multiple 0:10 reps in a row each set.
4,5) Treat this as if it were unassisted with regard to counting reps, i.e. count the rep when the athlete returns, under control, to a full stop at the bottom. For ring rows, the athlete should select an angle which allows them to work in sets of 5-8.

 

FITNESS PERFORMANCE
3 Rounds For Time:

2/1 Rope Climbs, 15′ Ascent
15 Burpees
10 Sumo Deadlift High Pulls, 95#/65#

TIMECAP: 14:00

3 Rounds For Time:

3/2 Rope Climbs, 15′ Ascent
20 Burpees
15 Sumo Deadlift High Pulls, 95#/65#

TIMECAP: 14:00

SCALING GUIDE

Rope Climb: Athlete should be able to complete each round in no more than 1:30. Scale reptitions accordingly. Scale movement to partial rope climb, long, medium, or short rope pull, or lying-to-standing rope climb.
Burpee: Athlete should be able to complete each round in no more than 1:30. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity
Sumo Deadlift High Pull: Athlete should be able to complete the set in no more than 1:00. Scale load accordingly

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