Skill
10×3
Strict Pull-Up with pause at top of pull-up
Spend some time today focusing on strict pull-up strength. Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top. If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep. If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets. If you have participated in this skill work before and got through it fairly easily practice strict chest to bar pull-ups or adding weight!
WOD
for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Burpees
Workout notes
Today’s workout is a body-weight couplet with a total of one-hundred and fifty sit-ups and seventy-five burpees. Your score will be the total time it takes for you to complete all of those reps in five rounds using drop sets. In a workout with drop sets your goal should be to keep the intensity high under fatigue as the reps in each round get smaller. Despite the helpful rep scheme we are dealing with a high number of reps of both movements so starting out a sustainable effort is likely your best strategy.
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