Skill
Handstands and handstand walks
WOD
Complete as many rounds as possible in 10 minutes of:
1 Snatch + 1 Overhead squat, 65-70% Snatch 1RM
1 Strict chest-to-bar pull-up
2 Snatch + 1 Overhead squat, 65-70% Snatch 1RM
2 Strict chest-to-bar pull-up
3 Snatch + 1 Overhead squat, 65-70% Snatch 1RM
3 Strict chest-to-bar pull-up…
Score will be round that was completed plus reps of the incomplete round.
Kelly O strict style!
A couple of notes on todays WOD. For the snatch + overhead squat, aim for 65-70% of your 1RM. If that will be too heavy for the WOD, feel free to knock in back a little bit. WIth this lighter weight, the focus should be on great technique. You will finish the number of snatches with 1 overhead squat each round. These are squat snatches, so for example, on the fourth round you'll do 4 snatches plus 1 overhead squat. Don't do more OH SQs than you need to!
For the pull-ups, these are strict chest-to-bar. If you have strict pull-ups but can't get your chest to the bar, then do strict pull-ups. If you don't have strict pull-ups but have kipping pull-ups, today is the day to work on getting stronger. You'll have a couple of options from your coach on what to do, but it won't include kipping.
We sometimes get grief over this. Here's why we program it this way: we can overcome a strength deficiency through the use of momentum. The kipping pull-up is a great example. We have lots of folks who can rep out a bunch of beautiful kipping pull-ups but when it comes time to go strict, quickly loose it. We need to get stronger. Sometimes the momentum generated during the kip is great…think fighting for a sub 4:00 Fran time. The kip is the way to go. However, it's also important to be proficient at the strict form of the movement. We want you to be both strong AND efficient. This is a way to work on that balance. Embrace it!
