:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Workout (SWOD)
Shoulder Press 3 – 3 – 3
3 Reps @ 70%
3 Reps @ 80%
3 or more Reps @90%
Conditioning Workout (CWOD)
4 Rounds for time:
2 Muscle Ups or scaled=8 Pull Ups & 8 Dips
8 Kettlebell Snatch 53M/35W
rest then:
Run 800 Meters for time
:endwod:
On the SWOD be sure to do at least 2 or 3 warm up sets prior to work sets.
Scale the muscle ups by doing 4 Pull ups and 4 Dips for each muscle up
If you are not proficient with the Kettlebell on Snatch use Dumbbells instead
Here is a perfect example of someone who joined our program and could not do 1 single pull up. Nicole started off doing jumping pull ups – worked her way up to band assisted pull ups – and everyday came in and practiced hanging on the bar. Nicole made progress as you can see she is doing kipping pull ups with ease. She also follows the Paleo diet and not only is her fitness level higher – she is totally ripped and athletic looking. Great job Nicole O. You are a true inspiration.
