WOD NOTES
Testing your pull up capacity to plan our pull up volume strength cycle…
Based on your results follow the programming chart posted in the gym.
You will have to focus on your pullups 3x week for the next 6 weeks to see progress.
Good luck REBELS…
Fitness
10 minutes
Establish your max reps of strict pull ups unbroken.
If you require assistance? Talk to your trainer about options.
EMOM x 15
One = 150 m Row
Two = 10 push ups
Three = 10 bar hang scapular pullups
Performance
10 minute time cap
20 sets of 5 UB CTB
Record time to complete or the number of UB sets completed.
EMOM x 15
One = 200 m Row
Two = 10 HSPU (kipping okay)
Three = 2 bottoms up pistol (1 ea)
Sport
20 minutes
Snatch technique work as needed based on this weeks training, keep loading under 80%
20 minutes
C&J technique work as needed based on this weeks training, keep loading under 80%
