Posted by & filed under Workout of the Day.

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Congrats to Katie for taking the Double Under contest!!  Logan gave her a real run for her money :)   Check out the video on our facebook page!!!

 

WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD – KIPPING PULLUPS 2of 2

1. Mobility – the better this is, the safer your positioning!

1:00 Lacrosse ball to pecs each side
1:00 Lacrosse ball to lats each side
1:00 Lacrosse ball to traps/first rib

2. Activation
2x
8 Banded Internal rotation
8 Banded External rotation
2-4 Scap Pull Up + Strict Pull Up

3. Kipping

3x
:30 alt between hollow/super
:30 rest

5x:15-:20 kip on bar
*Squeeze towel between feet
*Hollow/Super, shoulders active

10 x kip to bent arm hang + :02 hold

Try to get more connected than last week!

*Small kip + bent arm hang at 1/2 way to bar + :02 hold
*If pull happens at correct time and body is connected, there should be no swing at the hold
*Try to get higher each rep
*Connect if you can maintain position with no swing

Challenge
6x
:20 pull ups – max or kip practice
:40 rest

Cash Out
200M farmer carry

RECOVERY WOD

EMOMx 24 minutes
1. Max Handstand Walk/2-3 wall walks
2. 10/8 cal bike
3. 10-20 double unders
4. 13/10 cal row

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

 

WEDNESDAYs RESULTS

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