WOD: Jump Pull Swing
10-9-8-7-6-5-4-3-2-1 reps of:
Box jump (24″/18″) … or … Power clean, 135/95 lb (scale if necessary)
Pull-up … or … Ring dip
Kettlebell swing, 1.5/1 pood
Do not use bands on this workout. Do as many normal (or kipping) pull-ups as you can, and then switch to jumping pull-ups. You can do all jumping pull-ups if you need to.)
Other work:
Do one max set pull-ups (kipping is acceptable).
Also, choose one of these options if you haven’t done it before, focusing on skills you’re trying to pick up …
- If you’re working toward skill points in a particular lift, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)
- Three RFT: 5 handstand push-ups; 10 knees-to-elbows or toes-to-bar; 15 GHD sit-ups (if there is another challenging movement you are working on that you would like to incorporate, you may sub it for one of these movements.)
- Work on double-unders for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.
- 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks
If you’ve done all those, you can do one of the “Big Tent” workouts.
This is a modified version of The Chief that my trainer made:
Complete as many rounds as possible in 3 minutes:
3 Power Clean – 155 lbs
6 pushups
9 Air Squats
Rest for 1 minute between the 3 minute rounds. Repeat for a total of 6 cycles.
Its a great WOD and lots of fun….
Well this one wasn’t too bad. I had to do jumping pullups the entire time because I still can’t do kips. And I did the box jumps instead of power cleans.
I had to do jumping push ups too and box jumps. It wasn’t too bad though and it was good to do it in a group. My palms ache from it. 🙂
Except for the hand-tears doing pull-ups, great workout!
Nice one, ripped my hand on the last pull-up though – happens every time!! Liked the variety and how the reps got less.
I really liked this workout, but I ripped my hands, too! ARGH! The pull-ups got very difficult at around round 5.
My hand ripped open on the round with 7 reps of pull-ups, so pull-ups got very difficult after that, but overall I actually really enjoyed this workout!
I did jump, pull, swing and got 7:40. I enjoyed this workout because you really had to try harder at the beginning rather than saving it all for the end.