10/23/2019

Metcon
Practice TTB progression in 15 second bursts:
1) Hollow body hold
2) Swing into hollow body
3) Pendulum swing
4) Swing to front lever

Practice Kipping Pull Ups progression in 1-3 rep bursts:
1) On rings, shoulders back and elbows through
2) On rings, hip thrust into shoulders back and elbows through
3) Chin over bar kipping pull up
4) Chest to bar kipping pull up
5) Bar MU with toss up or band assist
6) Bar MU

Metcon
Strict Pull Up
– briefly warm up strict pull ups
– build pull up difficulty with either less assistance, chest to bar or chest to bar plus weight for 1-3 reps
– 3 x max reps pull ups at maximum difficulty; rest 2 min

Between sets, complete, in order:
1) 1 min Plank (prior to 1st attempt at max reps pull ups)
2) 20 hollow rocks
3) 20 AbMat Sit Ups
4) 20 GHD Sit Ups
– only advance core difficulty if you feel like you can

Metcon
5 Rounds
Max reps Ring Row (strict)
20 Banded Reverse Flye
Max reps Push Ups
20 Hollow Rocks
Metcon (Time)
4 Rounds for Time
Partner WOD; A/B switch
A: Row 500/400m
B: Plank
– 4 rounds each