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December 21, 2017


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.   A band can be used for kipping pull-ups, but make sure to use one that still makes the pull-up difficult while practicing the skill and cadence of your swing. 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!


AMRAP in 15 Minutes
100M Uneven Farmer Carry
20 Push-ups

Workout notes: Today’s workout is a time priority couplet with a weight carrying movement and bodyweight push-ups.  Choose two objects to carry down to the wall and back.  The load is up to you but choose something that taxes your grip somewhat and switch arms at the turn around point so that you distribute the work evenly across both arms.  Use a challenging weight but don’t go so heavy that you have to break up the walk down to the wall several times.  If you do find that you can easily make it to the wall and back without putting the weights down at any point, you may have gone too light.

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