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December 12, 2017

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes

10 Kettlebell Swings 32/24 kg
20 Med ball sit-ups 20/14 lb
30 Double Unders

Workout notes: Today’s workout is a time priority triplet with three movements we see quite frequently.  This a longer duration workout so you should be looking at working at a sustainable pace throughout.  The number of swings in each round is on the lower side so if you have been considering testing out a heavier weight this would be a great opportunity. Don’t be afraid to try russian style swings if this is your first time with a new weight. Double unders are always difficult to master so first try scaling to a number of reps you can complete in every round.  If you are not sure how many to do give yourself no more than a minute on that station. If double unders aren’t happening feel free to do single unders but make a double under attempt every round!

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