Tuesday 04.27.2021

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Sign-up for the MANION HERO WOD by clicking on the link found HERE! This coming Saturday we honor the fallen.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice / Dynamic Series
III. Mobility Drills

Impact/Focus: Pull-ups & Kipping
Work through one of the following training paths for today’s Pull-up & Kipping gymnastic strength/skills.

7 Rounds total on the :90 seconds.

Complete 5 Rounds, on the :90 seconds of
Select one of the four Gymnastic Pull-up skill level development tasks and complete for 5 Rounds within the time limit (see notes section for option descriptions).


2 Rounds, on the :90 seconds, as follows
These rounds are intended for athletes to apply their kipping skill sets and work that aspect of warming up before moving onto today’s Benchmark WOD “Helen”.


  • Task Options: 
  • Partition sets and reps during each work effort as needed.
  • 1. Complete 50-60% of the max rep record for Pull-ups, Scaled Banded Pull-ups and Ring Rows established last week each round on the :90 seconds. Time remaining from the :90 seconds is rest time.
  • 2. Max Reps without coming off the bar per round, time remaining from the :90 seconds is rest time.
  • 3. 10 reps per round x Strict Pull-ups, scaled Pull-ups with bands or Ring Rows.
  • 4. 10 reps per round x Strict Chest-to-bar Pull-ups.

Post training results to comments.

3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups


  • Scaled “Helen” is as follows,
    3 Rounds for time of
    Run 200m
    21 x American KB Swings (scaled KB weight)
    12 x Scaled Pull-ups or Ring Rows (1:1 for reps)
  • This is a Benchmark WOD, bring the lumber (and your log books/devices), ninjas.

Post scores to comments.

Skill Development: Max Bar Hang Challenge & Spikeballllllllll

Samy Daghir

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