Pull Ups
Warm-UP
1 Round
100 Single Unders
5 Walkouts
100 Single Unders
10 Overhead Squats
Mobilität
5x Schwimmer
Puppy Dog
Technik
Pull Ups:
Australian Pull up
Banded Pull ups
jumping Pull ups
Pull up (strict/kipping)
Zwischenübung 1
Tabata
Dead Bugs
Superman
Zwischenübung 2
EMOM 10
1) 5 Pull Up (scaled nach Bedarf; alternativ scaled Rope Climb)
2) 2 Wall Walks
WOD
AMRAP 8
10 Burpee to target
15 Flutter Kicks
20 Shoulder Taps
Cool Down
Static Cool Down