WOD


University Area – WOD

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Warm-up

Friday Warm Up (No Measure)

Pull up Progression

- 10 Gymnastics Taps

- 10 Second Negative

- 10 UB Feet Elevated Barbell Row (20″)

- 1 Strict Pull up

- 1 Kipping Pull up

- Multiple Kipping pullups strung together consecutively

- 1 Kipping C2B Pullup

- Multiple Kipping C2B pullups strung together consecutively

- Butterfly Pullup with a pause at top

- Multiple Butterfly Pullups

- Multiple Butterfly C2B Pullups

- Bar Muscle Up

- Multiple Bar Muscle Ups strung together

Gymnastics

Fitness and Performance:

8 min to find Max Height Box Jump

Metcon

Metcon (Time)

Fitness:

10 Rounds-

7 Thrusters (75/55)

5 Pullups

Rest 1 min

Performance:

10 Rounds-

10 Thrusters (115/75)

10 Pullups

Rest 1 min

25 min Cap

 

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