Skill Work & WOD

Warm-up
Death By Burpees
Starting at 9 burpees, each minute add 1 burpee.

Min 1 = 9 burpees                  Min 6 = 14                
Min 2 = 10                             Min 7 = 15
Min 3 = 11                             Min 8 = 16
Min 4 = 12                             Min 9 = 17
Min 5 = 13                             Min 10 = 18

NOTE: If you have never done a "Death By" you complete the set amount of reps at the top of the minute as fast as you can.  Once finished rest until the next minute starts. Once you do not complete the set amount of burpees in the allotted time you stop.  This is capped at 10 min (if you make it).


SKILL
Novice:
Strict Pull-up Progression---
5 Sets of as many STRICT pull ups as possible

NOTE: If you do not yet have pull-ups use a band, and make it as difficult as possible.  If you are knocking 20 strict pull-ups with a band, than it is time to either use a lighter band or get rid of it all together.

Hand Stand Push Up Progression---
If you have HSPU you will do 3 sets of as many reps as possible.

If you do not have HSPU you will do 5 sets of 5 wall walks.

Advanced:
Strict Pull-ups---
3 x max reps
than
Find your 1 rep max pull up. (use kettle bells, dumb bells, or what ever you want to add weight.)

NOTE: Any configuration of the hands on the 1RM is allowed, i.e. switch grip, palms facing away, palm facing you)

HSPU---
3 x max reps

WOD
3 rounds for time;
30- Double unders
10- dead lifts at 225/155#
400m run


NOTE: Scale weight accordingly.  Remember to drop your ass for every deadlift.  A common fault is that the legs start to go straight after the first couple reps.