Skill

Tabata Pull-Ups

Rest 1 Minute

Tabata Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to move well with kipping pull-ups you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do not have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

WOD

AMRAP in 15 Minutes
10 Thrusters 115/75 lb
50 Double Unders

Workout notes: Today we have have a longer duration couplet with the suggestion that you bump up your thruster weight.  The set size for each round is in the moderate range so think about weight that you can perform 10 reps in at least 2-3 sets.  If you are performing single repetitions early on you may have gone too heavy.