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HB3.4 EMOM Squats and Pull Ups


[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Row slow and play with RPM/Power output
MWOD and squat/pull up 5-15 reps, light to heavy, 2 -3 sets


[accordion title=”S&C wod”]

-30:00 EMOM
Odds Back Squat X2
Evens Strict chest to bars pull ups X2
0-20 Barbell at 70%
21-26 Barbell at 80%, Pull ups with 10kg extra
27-33 Barbell at 90%, Pull ups with 15kg extra

[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Quite heavy squats then bodyweight gymnastics. These are the two most important movements to be good at, squat calls for a solid core (and more but this is what we need you to have here, if you loose that then the constant load getting heavier wont work!) and the pull ups strict call for a solid core and shoulder girdle. Keep the scapulars tight!!

Load getting heavier to test you when it counts, at the end of a wod.




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