Friday, January 17th

Main – WOD

Strict, Kipping, and Butterfly Progressions
Spend 10 minutes working on pull-up progressions

Accumulate 45 pullups in 3 minutes
Rest as needed.

Be sure to make these pull ups hard. Do strict if possible. If you use a band then choose a band that is challenging.

10 Minute AMRAP:
5 front squats
10 step-ups
1 lateral line drill on turf
Rx =
24″/20″ step-ups
135/85

Rx+ =
30″/24″ step-ups
155/95

*Weight taken from the ground

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

Talk with a coach about your goals. Get the plan to achieve them.

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