Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups
Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times. The wall walk is a challenging handstand positioning skill. Whenever you finish your pull-ups make your way to a spot on the wall and start laying on your belly with your feet flat and touching the wall. Push your self up to your hands and start walking your feet up the wall while you walk your hands closer to the wall at the same time. Make sure to keep your body in a good position and don’t let your hips sink down towards the wall. Only walk yourself as high as you are able while keeping a quality body position and a controlled descent back to the ground.
Workout of the Day
7 rounds with one minute at each station
kettlebell swings
one arm overhead walking lunge steps
rest
With twenty one minutes on the clock today we’ll be working through seven rounds of two minutes of work and one minute of rest. The first minute will be spent completing as many kettlebell swings as possible. After the swings you’ll hang on to your kettlebell and start working through as many overhead lunge steps as you can. The kettlebell should be in a solid locked out position overhead while you are lunging. This can be a tricky position so if it’s not for you feel free to switch things up and scale the movement to a goblet lunge. After two minutes of work you’ll have one minute of rest before moving on to the next round. After seven rounds your score will be all your kettlebell swings and lunges added together.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg
CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you don’t like dumbbell swings feel free to switch those reps up for alternating dumbbell hang cleans. After seven rounds your score will be all your swings and lunges added together. See you on the leaderboard!