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August 8, 2017

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

AMRAP in 15 Minutes
9 Deadlift 225/155 lb
12 Push-Ups
30 Double Unders

Workout notes: Today we’re working in a bit of a longer time domain.  The goal in a workout like this should be to move at a consistent pace for the full 15 minutes.  Your deadlift weight should be a medium weight for you.  You should be able to do your first 9 reps unbroken and then in 2-3 sets max as the workout goes on. Do your best to keep your push-ups strict and to hold the same form for every rep.  If you need a scaling option you can perform push ups from your knees rather than resting on the ground and breaking at the hip as you press out.  The full range of motion is chest and thighs to the ground and back up.  If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to 30 singles with a double under attempt every 5 reps.

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