SKILL
Kipping Pull-ups / Weighted pull-ups
1.
Max unbroken Kipping Pull-ups
or
Max unbroken Ring rows
2.
A: For those that did max ring rows you will learn the progressions of how to do kipping pull-ups
B: For those that who did 1-8 unbroken kipping pull-ups you will learn how to improve your kipping pull-up using the pull-up progressions
C: For those that did 9+ kipping pull-ups you will work on weighted pull-ups. Find your heaviest weight for 3 reps.
FINISHER
In a team of 4 complete the following:
AMRAP in 7 minutes of:
– Max pull-ups
Every time you break/ drop down the whole team must complete 5 burpees each before continuing.
SCALING
Ring rows
Every time you break/ drop down on the pull-ups the team must complete 5 burpees each before continuing.
Only 1 person working at one time on the pull-ups. Athlete 1 complete as many pull-ups or ring rows as possible once they break/ stop everyone must complete 5 burpees before athlete 2 can start their pull-ups. Once everyone has complete 5 burpees each, Athlete 2 then completes as many pull-ups/ ring rows as possible, once they break/ stop everyone must complete 5 burpees, etc.
