Wednesday 23.4.5 WOD

For the next eight weeks we are aiming to improve our Pulling gymnastics with 4 possible tracks on Wednesdays

L1. Get your first kipping pull up

L2. Increase pull up capacity – for those who have a pull up or some

L3. get your first ring muscle up – for those who can esaily perform 10 strict pull ups

L4. increase muscle up capacity – have ring muscle ups and need to increase capacity

A. Baseline Test

L1: Max Set Ring Rows L2: Max Set Pull Ups L3: Max Set Strict Ring to Chest Strict Pull Ups L4: Max Set Ring Muscle Ups

B. 3 Rounds of the following circuit

– L1 and L2: 6-8 Beat Swings;  L3 and L4: 6-8 Beat Swings on Rings

rest 1 min

– L1 and L2: Chin over bar hollow hold;  L3 False grip Rings to chest hold on ground; L4: False Grip Ring to chest hold (off ground)

rest 1 min

– L1 and L2: 4 Pull Up or Ring Row Negatives Negatives; L3: 2 False Grip foot assisted Ring Muscle Up negatives L4: 2 False Grip RMU Negatives

rest 1 min

L1: Max Set Ring Rows; L2: Max Set Pull Ups; L3: 2-4 Foot Assisted Ring Muscle Ups; L4: 2-4 Ring Muscle Ups

rest 3 mins

For time:

500m Row

200 Ft SA OH Walking Lunges 50/35

15 DB SA STOH 50/35 each arm

9 Wall Walks


3 rds:

:30 hollow hold

:30 arch hold

1:00 rest

4×60% of max pull up test w/ 3-5 sec eccentric

rest 1:30-2 mins

Conditioning:16 min AMRAP

Row 500m

16 Alt DB hang clean (8e)

20 abmat sit ups


Thread the needle hold 1 min e

T spine rollout on WB 1 min