Warm Up
Repeat For 5 Minutes
30 Second Dead Hang
10 Alternating Lunges
10 Hanging Knee Raises
5 Inchworm To Downward Dog To Pike Push Up
Skill Work: Kipping/Strict/Butterfly Pull Ups
EMOM
Choose A Variation Of Pull Ups That You Can Do For At Least 12 Reps.
1) 8 Pull Ups
2) 5 Pull Ups
3) 3 Pull Ups
4) Max Reps Attempt
WOD
E15MOM x 30 Minutes
ELITE
100 Double Unders
50 Air Squats
40 Wall Balls (20/14)
30 Sit Ups
20 Single Db Devil Press (70/50)
*In The Second Round Work Up Ending With Double Unders.
COMPETITIVE
100 Double Unders
50 Air Squats
40 Wall Balls (14/10)
30 Sit Ups
20 Single Db Devil Press (50/35)
*In The Second Round Work Up Ending With Double Unders.
PERFORMANCE
60 Double Unders Or 120 Single Unders
50 Air Squats
40 Wall Balls (14/10)
30 Sit Ups
20 Single Db Devil Press (35/25)
*In The Second Round Work Up Ending With Double Unders.
Stimulus Points
Chipper Style
Big Sets To Finish In Time.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Hamstring Bias Glute Bridge
Even Minutes) 30 Seconds Cobra Raise
Cool Down & Dismissal
100m Walk
Quad Stretch
Seal Pose Stretch