Trap Door

For Time:

100 Double-Unders
40 Wall Ball Shots
30 Single Arm DB Hang Clean and Jerks
20 Chest to Bar Pull-Ups
20 V-ups

Cash out: Complete 1 mile on the Echo Bike

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a lot of movements today. Start with some jump rope practice and then warm up pulling with some bar hangs and chest-to-bar technique work. Lastly, warm up your squat for the wall balls before getting started. 

Stimulus: Density and mixed aerobic capacity work.

Strategy: We have a higher volume chipper today, so make sure you know yourself and have a plan to attack these movements. Wall balls can be broken up early to save the arms for the clean, jerks, and pull-ups. Make sure you hit good standards on the v-ups, and save some energy for the echo bike at the end.

• Wall Ball– Start with the ball about an arm’s distance away from the wall. Keep feet engaged, and chest upright. Remember to breathe normally. Also, what’s super important is keeping your hands underneath the ball instead of on the sides. 
  
• 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.
  
  
• Echo Bike- Remember that this Echo Bike is for distance, not calories. When biking for distance, holding a higher wattage or cadence is important, but sprinting does not get rewarded nearly as much as calories. 

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. 

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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