SKILLS AND BENCHMARKS CLASS (10/5/2024) PULL UPS + “BRADSHAW”

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Warm-up: Group Dynamic

  • Banded Lat/Samson Stretch – 1 Minute per side
  • Scap Pull Ups – 10 Reps 
  • Kip Swings – 10 Reps 
  • PVC Hollow Hold and Supermans 

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Skill Work: Pull Ups (Kipping and/or butterfly)

20 – 25 Minutes of:

  • Kip Swing Drills 
  • Butterfly Drills 
  • General pull up form work 

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WOD Prep: 3 Rounds (10 Min Cap)

  • :15s Handstand Hold + 2 HSPU’s (or modified version)
  • 3 Pull Ups
  • 5 Deadlifts (ascending weights)

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Benchmark WOD: “BRADSHAW” 

10 Rounds

  • 3 Handstand Push Ups 
  • 6 Deadlifts (225/155) 
  • 12 Pull Ups 
  • 24 Double Unders