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Reminder

Tomorrow, July 4th, we will be open for one class at 9:30AM.  Normal hours return July 5th.[/text-with-icon][vc_column_text]

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

WOD

AMRAP in 10 Minutes
60 double unders
20 deadlift 155/105 lb
10 push jerk 155/105 lb

Workout notes

Today’s workout is a time priority triplet with a few difficult movements.  Each round starts with a moderate sized set of double unders before you transition to the barbell for twenty deadlifts and ten push jerks.  The load on the barbell is slightly heavier than what you might normally see in a light weight metcon.  You will use the same barbell for both movements.  You will want to choose your load based on the push jerks.  Choose a weight that allows you to complete ten reps in three sets at the most.  If you are forced to do single repetitions you have gone too heavy!

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