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January 5, 2016

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 …
Sumo Deadlift High Pull 95/65 lb
Burpee

Workout notes: This rep scheme of this workout is an ascending style ladder with the repetitions increasing by 3 reps each round. The first few rounds will be a low number of reps but they add up fast and by the time you reach the larger set sizes you most likely be fairly fatigued so for that reason pace yourself during those early rounds.  The sumo deadlift high pull weight should be fairly light.  You most likely won’t do the entire workout unbroken but choose weight that you could easily perform the first couple of rounds unbroken if you decide to.

 

 

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