6 Rounds for Time
250m Row
9 Wall Balls
6 Chest-to-Bar Pull-Ups or Chin over the Bar Pull-Ups
3 Wall walks
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WODprep Strategy Top Tips:
Warm-up (10 minutes): Start with a row to get the rowing technique. down. From there, spend some time on the bar warming up the kip swing for the pull-ups today. Then hit some handstand hold, followed by some wall walks to nail down the wall walk. Finally, with the amount of transitions today, practice a little mini-round so you can feel out where you will be moving.Â
Stimulus: Gymnastic volume and transition workÂ
Strategy:Â Row at a pace that lets you transition quickly to the wall balls without resting. The wall balls should be unbroken.. Manage grip for pull-ups, scaling to jumping pull-ups if needed. This workout comes down to transitions, so make sure to move at a pace that allows you to get right onto the next movement.
- Chest to Bar Pull ups- Whether doing a C-Kip or butterfly, make sure you have a good grip on the bar. Aim to wrap your thumb around. Sets should be larger and shouldn’t take a ton of time in a piece like this, so scale volume accordingly.
- Wall Walk –Â On the wall walk, focus on driving up the wall and coming down the wall in the same amount of respective reps each round. From there, shoot for getting the legs as high up the wall as you can so you can take large steps up the wall.Â
- Wall balls– stay with an upright chest and hands underneath the ball. Drive into the Floor and make sure to drive the ball up and slightly forward!Â
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Are you getting stuck from getting your chest to the bar? We’ll give you some solid tips to use in your training and your workouts.Â
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Want to go to the next level and be the best in the gym? Check out our awesome resources:
FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY)
WODPREP ACADEMY (Join to access every WODprep course in existence!)
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