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OUR BLOG

Not Quite Filthy

By Jbrause | In WOD | on September 21, 2017

Schweddy Balls

 

Part A-

Strict Chin-up Progressions Review

Barbell Chin-ups (BB in rack, set bar at forehead height, toes on floor)

or Jumping Chin-ups or Chin-ups or Wtd. Chin-ups (same weight straight across)

4×4

*Focus is on performing full ROM vertical pulling movements. Partial movement scales such as chin over bar holds or negatives are excellent, as are pulling movements in a different plane, like ring rows, but to achieve bodyweight chin-ups and pull-ups as efficiently as possible vertical pulling is essential! Members are highly encouraged to do 10 reps (accumulated) of their appropriate scaling before/after every class as a simple way to warm up and progress their pull-ups.

Part B-

Romanian Deadlift

4×6 @ ~55% DL

Part C-

For Time:

50 Wallballs (20/14)

50 MedBall Throw Sit-ups

50 MB Overhead Walking Lunge

50 Russian Twists

50 MB Burpees

ADV- (30/20)

 

 

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