Workout of the Day

The goal of today is to provide some focused pull up work,with Mobility and stability exercises in the intervening period. Today we willbe using isometric holds as a fresh stimulus for connective tissue andcoordination at high intensity in a safe manner. Think in terms of progressingto your next stage of pull up. For example for some people the goal is to gettheir first pull up, for others, progress to a good L-pullup etc.

5 Rounds

MIN 1: 20-30 seconds max pull ups

Min 2:  40 seconds ATGSplit squats one side

Min 3:  40 seconds ATGSplit squats other side

Min 4:  40s max singleleg RDL kickback https://www.youtube.com/watch?v=a-NsOsh0QO4

For time

-1000m row

-45 kb swings (no more than 53/35)

-30 box jumps ( no more  than 24″”/20″”)

-15 D-ball cleans (no more  than 100/70)

Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max front squat you can reach in 4 sets or less**

-20 reps at 65-70% of 5 rep max #

#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last

WOD 2 = Strict press for technique and posture

-10-6-4-4-4

Increase weight each round.  Start light enough for 3 second eccentric per rep on the set of 10 (empty bar for most), and a 2s hold at the top on the round of 6.

Form is key here. Do not increase weight if form starts to decrease

* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.

**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort.  If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.

For time

-400m run

-21 deadlifts (no more than 225/155)

-21 toes to bar

-400m run

-15 deadlifts

-15 toes to bar

-400m run

-9 deadlifts

-9 toes to bar

-400m run

5 Rounds for distance:

-1:40 on / :20 off

Then

2:00 rest

Then

4 rounds for distance:

-1:40 on / :20 off

Your score is the total distance rowed.