Skill
EMOM for 10 Minutes
Straight set of strict pull-ups
For our skill work today we’ll be working on more strict upper body strength. You’ll have ten opportunities to work on a straight set of strict pull-ups. One set of pull-ups every minute will give you a lot of rest in each round and most of us will need it! Strict pull-ups tend to fall off fast so start with a sub-maximal set and try to stay close to that number in each round. If your set sizes are fairly small consider performing a few singles or doubles but give yourself twenty seconds rest in each round. Scale the movement by using a band or a set of rings for ring rows but keep the movement strict rather than kipping.
WOD
“The Ghost”
6 Rounds for total reps in 23 minutes
1 minute of Rowing for calories
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Workout notes
Your score for this workout is your number of reps for each movement so attack each round with intensity. If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in. If you are feeling bold give this workout a try with the air assault bike!
At home WOD
6 Rounds for total reps in 23 minutes
1 minute of Sit-ups
1 minute of Burpees
1 minute of Broad Jumps
1 minute Rest