Warmup:

1:00 row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 row

10 Hollow Rocks

10 Superman

10 Alt V-Ups

10 Squat to Stand

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups, 3 jump to kipping pull ups

Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

2,2,2,2

Increase weight ea set

Video courtesy of Untamed Strength.

Last time hitting the pause deadlift this cycle before we re-test our 5X5.  This week, we’re sticking with heavy double.  Increase weight each time, and finish the last set with the heaviest weight you are able to handle for 2 touch-and-go reps.  Once again, make sure you don’t lose tension while performing the pause on each rep.

WOD:

For Time:

15 Chest2Bar Pull Ups

20 Ab-Mat Sit Ups

250M Row

12 Chest2Bar Pull Ups

20 Ab-Mat Sit Ups

500M Row

10 Chest2Bar Pull Ups

20 Ab-Mat Sit Ups

750M Row          

-15 Min Time Cap

Video courtesy of Train FTW.

Today’s triplet will see one movement increase in distance each time you do it, one movement decrease in reps every time you hit it, and one movement that stays the same. Make the goal with the Chest2Bar Pull ups to be to increase pace on each subsequent set.

Scaling Options:

Chest2Bar -> Chin above Pull Up -> Banded Strict Pull Up -> Buddha Pull Ups, Supine Ring Rows -> Ring Rows (ELITE: Muscle Ups)

Ab mat sit ups -> feet anchored (ELITE: GHD sit ups)

Cool Down:

Wall Figure-4 – 1 Min per side

Video courtesy of Fitness Pain Free

Kneeling Lat Stretch – 1 Min per side