Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
4 Rounds
Each Round is on a 3 Min Clock
400 Meter Run
With time remaining, Max Rep Kipping Pull Up -OR- Strict Pull Up
Rest 1 Minute Between Rounds You can also do this version with:
30 Cal (M) / 22 Cal (W) Assault Bike -OR- 36 Cal (M) / 26 Cal (W) Row
Suggestions
No weight needed today!
Score: Total Number of Kipping or Strict Pull Ups
Goal: Kipping: 50-100 Reps – Strict: 25-60 Reps
Coaches Notes
With the remaining time of 3 minutes after your run, accumulate as many pull ups as possible. Immediately after, rest 1:00 before the start of your next round.
At moderate intensity, the runs should take no more than 2:15, so customize your distances accordingly. Focus on good running mechanics like shoulders pulled back/down, arms by your side, and a smooth breathing pattern.
Take a second or two before you begin your pull ups and shoot for a large unbroken set. For the kipping technique: as you hang from the bar, arch your body by actively pulling your feet behind you with the torso pushing through the arms. Then swing your feet forward while extending the hips, and as you feel your body become weightlessly moving upwards, finish with a strong pull to clear the chin over the bar. Push away from the bar to come back down, and reset the feet back behind you for the next rep. Aim for 10-25 reps per round.