Protected: WOD/Blog

Pull up tech / KB swing tech

5 RFT:
800m Run
30 KB Swings 24/16
30 Pull Ups

scales: If 800m takes longer than 5mins then scale distance to one that can be completed in 4-4min 30secs. Scale KB Weight. Scale reps of pull ups so you could do in 3-5 sets max. If no pull ups … scale to jumping pull ups.


10 Deadlift 100/70kg
15 GHD situps / Medball Situps 9/6kg
15/12 Cal Airbike
15/12 Cal Row
12m Walking Lunges 2x 22.5/15kg DB
15/12 Cal Ski Erg
2x Rope Climbs (1 legless + 1 normal = Rx)

* Do deadlifts in front of desk and work anticlockwise around the gym for other stations.

Gymnastics Tech:
Bar Muscle Up/CB/Pull Up tech and progressions

2 X 7 min AMRAP
4 Bar Muscle Ups
8 DB OH Squat 22.5/15

Rest 5 min

4 Bar Muscle ups
12 DB Snatch 22.5/15

SCALES: 1 MU = 1 Burpee + 1 CTB/pull up + 1 TTB/Knee raise. DB OH squat scale to 1xDB  front squat.

Weighted Pistols
Build to 3RM (per leg) – scale to negatives or ring pistols

Death by Toes to Bar:

Min 1 = 1 TTB, Min 2 = 2 TTB, Min 3 = 3 TTB, Min 4 = 4 TTB … etc until failure or 20mins (whichever comes first)

Note: if you fail before the 15th minute then rest the next minute, drop down one rep and maintain those reps until 15mins (minimum). Eg if you fail at min 10, then rest min 11 and do the remainder of the emom at 9 reps.

Scale: TTB with feet going as high as possible while maintaining the kip/beat swing.