Black Widow

For Time:

1000-meter Run
50 Wall Ball Shots, 20/14lbs
40 Burpees
30 Pull-ups
20 Push Press, 95/65lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): Thinking about the density of mvoements, we’ll want to warmup our pulling and squatting. Hit some cossak squats and bar hangs, along with some banded alt stretches for activation. With the Push Press, a handstand hold or scapular push up will assist in warming up as well.

Stimulus: Power output in a chipper format.

Strategy: Whenever we have long chippers, you’ll want to come out smooth and break often to avoid fatigue. Aim for repeatable sets on the wall balls and pull-ups. Stay steady on the burpees.

• Wall Balls- Think about keeping hands underneath the ball, and driving through your feet, with a little pop into extension of knees and hips.
  
  
• Pull ups- Utlize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to a assisted pullup or ring row.
  
  
• Push Press– We want to make sure we can hold onto bigger sets, so drive through your legs and make sure to lock out at extension. 
  

Take your pull ups to the next level with some tips from Ben at WODprep!

Looking to gain an extra edge on your kipping pullups? Check out some of our courses!

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