Pull Ups
Warm-UP
2 Rounds with a PVC-Pipe
– 10 Snatch Grip Deadlifts
– 10 Snatch Grip HighPulls
– 10 Snatch Grip Press Behind The Neck
– 10 Overhead Lunges
– 10 Overhead Squats
Mobilität
2 Rounds
– 8 I-Raises
– 8 Y-Raises
– T-Spine Stretch
Technik
Pull Ups:
– Australian Pull up
– Banded Pull ups
– jumping Pull ups
Zwischenübung 1
EMOM 15
1) 5-10 Pull Ups / Jumping / Australian
2) 5-10 Push Ups
3) 5-10 Split Squats
Zwischenübung 2
Tabata
Side Plank
WOD
For Time (TC 12Min)
150 Wall Balls
Cool Down
– Couch Stretch
– Shoulder Disclocates