WOD: Monday 250908

• Coaching Brief & Class Overview

“If You Give a Mouse a Pull-Up” blends strict pulling strength, kipping stamina, rope skill, and lower-body strength-endurance in a challenging EMOM format. After mobility for hips, shoulders, and thoracic spine, athletes will move through hollow/arch activation, bar kip work, and pulling prep before building into strict and kipping pull-up patterns. The strength piece today is a focused back squat session of 5s at 80% of 1RM, reinforcing positional strength and midline stability. Conditioning follows with a 16:00 EMOM alternating strict + kipping pull-ups, double unders, and max dual dumbbell step-ups, with built-in rest every fourth minute. Success hinges on accumulating pull-up volume (both strict and kipping) while staying smooth and consistent across double unders and step-ups. Athletes should aim for quality, sustainable efforts on each station, using the rest minute to recover grip and breathing.

strength: Back Squats

Every 3:00 x 4 Sets

5 Reps @ 80% of 1RM

metcon: “If You Give a Mouse a Pull-Up”

16:00 EMOM

minute 1: -Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 50 Double Unders

minute 3: - Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2x50/35lb, 22.5/15kg

Box Height: 20in

Accessories:

5 Sets

:30 Renegade Rows

:30 Rest

:30 V-Ups

:30 Rest