IF you don’t have a place to do pull ups or dips use sheet rows and floor dips or bench/chair dips. Be sure to point elbows behind you
https://www.youtube.com/watch?v=KJk2oeaMNA4
Keep body rigid. Move feet closer to glutes to reduce difficulty.
You can also adjust difficulty by raising one leg, elevating legs or using some combination of the two https://youtu.be/oVIBgopGrRQ?t=69
If you have the equipment for dips but not the strength, you can use a leg assist https://youtu.be/oVIBgopGrRQ?t=176
Warm up
-10 cat cow
-wrist series
– 2 min systems check 1
-20 scapular pulls
– 5 reps prone weighted arm circle each direction. 2lb or less. https://www.youtube.com/watch?v=0cDJsaLMlDE
-2 min rocking table
-1 min hang
-5 x 5s push up negative
-accumulate 20s with chin above the bar
-15 s at the top of the dip
-10 s at the bottom of the dip
– 2 x 10 second dip negative
-accumulate 20s 3-stage segmented pull up or segmented pull up negative https://www.youtube.com/watch?v=EihD_pt2AFA
-15 s at the top of the dip
-10 s at the bottom of the dip
– 2 x 10 second dip negative
WOD 1 =26 Min EMOM
-Odd minute pull
-Even minute dip
Use the following rep scheme. 1,2,3,4,5,6,7,6,5,4,3,2,1
So for example
Minute 1: 1 pulls
Minute 2: 1 dip
Minute 3: 2 pulls
Minute 4: 2 dip
Focus on the highest form you can manage. So for example, if one pull up feels to easy. Make it slow, pull higher or do an L-pull up. In the higher sets, you don’t have to do all reps at once. Break them into manageable chunks over the course of the minute but adjust your version to the highest quality you can manage.
Wellness 2 Rounds
-20 backward arm circles
-20 forward arm circles
– 45 s Static Seated Shoulder Flexion *
– 45s Static Standing Shoulder Extension https://www.youtube.com/watch?v=ErqPnQZuUK0
Go for biggest range of motion possible on arm circles. Slow down to unpack the shoulders if you need
* tilt forward and “pull” the hands behind the head.