Thursday 150409

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Strength

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Sumo Deadlift

10 x 2 @ 60% 1RM

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WOD

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Complete as many rounds as possible in 10:00 of:

5 Strict Pull-ups

10 Pistols

15 Handstand Push-ups

If you don’t have strict pull-ups we’ll go over some strength building options today. Kipping pull-ups won’t be one of them! For pistols, alternate legs as needed, but hit 5 on each leg per round. Kipping is OK for HSPUs.

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Sydnie getting her box jump on….she’s always smiling even when she’s mid-WOD!

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Today we see some strict pull-ups in the WOD. You may have noticed that it also said that kipping pull-ups were a no-go today. That’s almost always the case on strict pull-up days, and we’ve gotten death threats over this before. OK, maybe not death threats, but threats of violence for sure! Typically it’s not uncommon to have boat loads of kipping pull-ups, but only a few strict ones. We get it. And that’s exactly why we program strict pull-ups. We want to get you stronger. We want to attack movements from various angles. We want to make you well-rounded. We want to make you better! That’s our job, right?

So today, we’re going give you some options. First off, get as many strict pull-ups as you can. If you can only get one or 2 per round, perfect. Do that and move on. If the strict pull-up is not an option for you, we’ll give you several choices in it’s place. Today’s workout has several challenging body-weight movements. Most of us can use work on these, so approach your training today with a positive mindset and know that you’ll be better than yesterday!

 

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