WOD WOD, October 3, 2019

2nd October 2019

Sharpen the sword

The major focus of today is getting better at pull-ups/efficiency. Practice makes perfect!

Gymnastics

Kipping Pull Up skill session / Workshop

Part 1 : Tabata
Hollow hold
Superman hold

Part 2 : Reverse tabata
Active hang

Part 3 : Reverse tabata
Beat swings/Kip

Part 4 : E30sec x6
3 Kipping pull-ups

*Yes butterflys are the cool/sexy way of doing pull-ups but kipping is the foundation!

Metcon (Time)

"0-100" For time:

30/23 cal row
30/20 cal bike
30 Pull ups

*All out effort on the machines – Lets see what we can do on the rig under fatigue

OPTIONS

PU: Jumping/Ring Rows

Post WOD PUMP

EMOM 10
5-10 Push ups
*Aim for unbroken sets & quality form

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