20-minute EMOM
Min 1: 10,12,14,16,18 Kipping Pull-Ups*
Min 2::30 Max Wall Walks
Min 3: 6 Shuttle Runs
Min 4: Rest
Score:Total wall walks
WODprep Strategy Top Tips:
Warm-up (5-7 minutes):Warm-up should be focused first on getting the shoulders ready for both kipping pullups and wall walks. Should include kip swings, handstand holds, shoulder taps, and any drills you like for kipping pull-ups.
Stimulus:Upper Body Muscle Fatigue building pull-up capacity is the name of the game here.
Strategy:For our Pull-ups today, we want these in larger sets and avoiding singles. While wall walks are scored, the pull-up prescribed numbers are the priority of the workout
Kipping Pull-ups- focus on keeping tight positions, having a good grip on the bar, and aiming for larger sets than normal here
Wall Walks- When pressing into your push-up for the start of your wall walk, get your legs as high as you can! Count your steps and take big steps with your shoulder and make sure to keep your arms as straight as possible.
Shuttle Runs- Make sure to focus on trying to make every run the same, alternating the direction of your turns, and if you can, try to count your steps!
Burning out on wall walks? Check out our video to get the BEST strategies:
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