Photo credit: Comics.ha.com
TMNT Week!!! Have fun flashing back to this classic cartoon!!
WOD
“Splinter”
3 Rounds for time:
10 Strict pull up
30 Air squa
STIMULUS
Duration: Very Short: Under 5 minutes
Volume: Moderate, 120 reps
Load: Bodyweight
White Board Chat:
This one is supposed to be a hard, short sprint today. If going for the written number of strict pull ups today, we should have the capacity to perform over 5 unbroken, consistently. Each set should be taking us no longer than :30 to complete. As for our air squats, if going for the 30 reps, we need to be able to perform these in under 1 minute across the balance of the workout. If we are building our capacity to do this, let’s go with 20 per round and do them as fast as possible. Taking into account for transition time with the pull up rig, We should be looking at about 2 minutes maximum per round. Take the governor off on this one and send it!!!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
No Equipment:
3 Rounds for time:
10 Hand-release push ups
30 Air squats
Dumbbells/kettlebells
3 Rounds for time
10 Renegade rows (5/arm) – if these are light, pause at the top for a 1 count each rep
30 Air squats
VOLUME
3 Rounds for time:
5 Strict pull ups
20 Air squats
MOVEMENTS
- Strict pull up
- If can complete 1-3 strict pull ups in a row, but then they go away, perform 5 total today
- If we are working towards our first strict pull up, perform either strict banded pull ups or very challenging ring rows with palms facing the floor (pull up grip); chose the option that you did not perform last time
- If we have an injury or limitation that prevents us from using one of our arms, perform bent-over rows on the good arm
- Air squats
- If performing 30 air squats in a row will take us over 1 minute, perform 20 each round
- If we have an injury or limitation that prevents us from squatting, perform PVC pipe good mornings and use the same guidelines as above to scale volume if needed