WARM UP – MOBILITY
2-3 rounds of skipping, dynamic upper body rotations and activations.
Review + warm-up: Strict HSPU & Pull-ups
WOD A
10 min to warm-up a few of each movement, then establish a max unbroken set of each:
Strict Handstand push-ups
Strict pull-ups
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If your max of each is lest that 6-8 then also complete 1 max effort set of a scaled variation (banded pull-up, shorter ROM or pike HSPU)
*Strict Handstand Push-ups*
Max unbroken set of strict handstand push-ups
*Strict Pull-ups*
Max unbroken set of strict pull-ups
WOD B
*Jacked and Jilled*
Complete for time:
Buy In: 150 Double-Unders
Then; 10-9-8-7-6-5-4-3-2-1 Reps of:
Strict Pull-Up
Strict Ring Dip
Cash Out: 150 Double-Unders
—
Cap double-unders at 2-2:30, scale reps and/or complete 300 singles.
Pull-ups may be pronated or supinated.
Scale to banded pull-ups/ring dips, or bar / banded bar dips, bench dips as needed.
ACCESSORY
2-3 rounds or each superset:
8-10 Narrow / neutral grip pull downs @3,1,X,1
+ 12-15 Double DB bicep curls
– rest 60-90s
8-10 Dumbbell Incline Tate press
+ 12-15 Cable tricep press downs (straight bar or rope)
– rest 60-90s
