April is PULL UP month! Every day in April, we will have some type of pull ups from strict and weighted in strength days, kip and butterfly in skill days and plenty of pull ups in WOD’s. Test your max reps in the next few days then retest at the end of the month and watch the gains happen!
shoulder circles – up and down – across
banded shoulder pass throughs
diagonal pass throughs
band pull aparts
rope & plate work
5×5 super sets of:
strict pull ups
strict bar dips
back to back to back. minimal rest between movements. rest as needed between sets. weighted, strict, kip, banded, jumping if needed.
4 minute sprint of:
1 min slam ball over-the-shoulder 50/40/30# (heavier if possible)
2 min row for calories
1 min slam ball over-the-shoulder
score total reps (and calories)