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PLEASE NOTE
There will be no 5:30 or 6:30 PM classes tonight, Friday 12/13/19 as we setup for the Hometown Hoedown. All Saturday classes are cancelled as well. We’ll start tomorrow at 8AM so be there on time to go over movement standards and workouts.
Skill
EMOM for 10 Minutes
[odd] 30 seconds of strict pull-ups
[even] 30 seconds of push-ups
We’re working on strict upper body strength for today’s workout. You will have five opportunities to knock out thirty seconds of strict pull-ups and another five for push-ups. Scale both movements to a standard you can keep up for about half of each minute. Pull-ups can be scaled by using a band or ring rows and for push-ups you can use an abmat as a target rather than the floor, or shorten your lever by working from the knees.
WOD
5 Rounds for time
20 Kettlebell sumo deadlift high pulls 32/24kg
10 Front squats 135/95 lb
Workout notes
Our workout of the day is a five round couplet that will be scored by the total time it takes for you to complete all five rounds. The kettlebell sumo deadlift high pull might be unfamiliar so review the mechanics before you start the workout. Setup with your toes pointing out while in a wide stance. Keep your back upright and quickly drive the kettlebell upward finishing with the handle above the clavicles and below the chin. Each round finishes with a moderate sized set of front squats.[/vc_column_text][/vc_column][/vc_row]
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