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Skill
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Pull-ups
Today we will work on the strict pull-up and the gymnastics kip. The goal for this work will be to maintain the hollow body position throughout the movement.
If you’re dialed in strict and kipping pull-ups, complete:
2 rounds of: 3 Strict Pull-ups, 5 Gymnastics Kip Pull-ups, 7 Butterfly Kip Pull-ups
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WOD
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Power Couple
Complete for time:
21 Power Cleans, 135#/95#
21 Ring Dips
Run 400m
15 Power Cleans, 135#/95#
15 Ring Dips
Run 200m Backwards
9 Power Cleans, 135#/95#
9 Ring Dips
Run 400m
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Hoff working on his oly positioning!
Just a reminder that on Saturday, following the WOD, there will be a nutrition talk. Friends and family are welcome. This time around Ashley A will be helping us out, sharing her vast knowledge and experience with you guys. And let’s be honest, it’s always good to have a lady’s perspective when it comes to nutrition, and Ashley will share hers with you. Here’s some of the stuff we’ll be covering:
Why your nutrition
Food Quality
Food Quantity
Timing of meals and post-WOD nutrition
Protein powders…why and why not
How to do it: shopping, cooking in bulk, snacks on the go, etc.
The importance of consistency
Resources available to you
