WOD: Wednesday 250108

Let’s make 2025 the year of the strict pull up.

• Coaching Notes

We are hitting a quality two piece day with a strength superset focused on the posterior chain as well as upper body pulling capacity before moving our way into an escalating ladder of four movements in the form of a 12:00 AMRAP. The focus here today is to have some very cyclical movements that challenge your ability to maintain a good consistent pace and limit transition time between movements. The goal today is to develop some strength with the weighted pull-up and then build into some volume work in the metcon portion. For scaling purposes this would be a great day to move to ring rows over other modifications.

strength:

Deadlift 10-10-8-8, % of Deadlifts, starting @ 60%, goal of increasing to 70%

Weighted Strict Pull-up 6-6-6-6, Choice on Load, Heavy

metcon: "Mind Flayer"

As many reps as possible in 12 mins of:

2 Kettlebell Swings, 53/35 lbs

2 Push-ups

2 Box Jump Overs, 24/20 in

2 Pull-ups

4 Kettlebell Swings, 53/35 lbs

4 Push-ups

4 Box Jump Overs, 24/20 in

4 Pull-ups

6 Kettlebell Swings, 53/35 lbs

6 Push-ups

6 Box Jump Overs, 24/20 in

6 Pull-ups ...

Continue adding 2 reps each round to each movement until time expires.

Accessories:

3 rounds for quality of:

10 Dumbbell Batwing Rows, pick load

15 Ring Hamstring Curls

6 L/6 R Archer Ring Push-ups