Thursday 161208

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]


[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Complete as many rounds as possible in 25:00 of:

15 Chest-to-Bar Pull-ups

30 Sit-ups

15 Hang Power Snatch, 115#/75#

30 Pike Leg Raises Over the Bar

15 Hang Power Clean, 115#/75#

30 Double-unders


[rs-space space=”30″/]

[rs-image img_url=”” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Jerry getting his work in!

Do The Pike Leg Raises Right.

Today is a long one. Are you ready? One of the movements is the “Seated Pike Leg Raise.” We’ve seen these in the past but they aren’t a standard movement. Below is a video of the pike leg raise over a KB. Today it will be over the end of the bar, but the concept is the same. When we did these in a WOD last, we noticed some things that need to be tightened up:

Legs not straight.

Torso bent forward/midline not maintained.

Trying to go so fast that the feet were bounced off the floor on each rep.

Not keeping the feet together. 

There were other faults, but these were the big ones. Here’s the deal. You have to slow down the reps to do it right. Yes we know this is an AMRAP and the clock is ticking. But we also know that in order to get maximum benefit these need to be done properly. Just like every other movement we do. So don’t let the clock set you in. Take your time and keep things legit. Your ridiculously strong mid-line will thank you later!


Leave a Comment

Your email address will not be published. Required fields are marked *