WOD for Friday, Sep 20, 2019

Gymnastics 20-09-2019

C2B Kipping Pull-ups

Rx: CTBs x 30-75 accumulate reps over many sets of 3-10+ reps
– Regular Kipping Pull-ups x 30-50
– Partner Assisted Strict x 30-50 + some kipping practice
– Ring Rows x 30-50 Reps
– 1-Arm KB Rows x 50 reps each side

Before doing kipping pull-up variations in fatigue conditions, we want you to have 3+ strict pull-ups. Today is a practice day under no fatigue, so it's a good chance to practice the skill of the kipping pull-up.

Conditioning 20-09-2019

Every 4:00 x 5 Sets:
15 Hang Power Cleans @60/42.5kg
15 Bar Facing Burpees

  • Adjust reps/weight so you have 2:00+ rest/round.

Extra Credit 20-09-2019

KB Triceps Extensions: 4 x 10. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'