Skill: Pulling
Back at it with our skill work. Today, we are going to spend some time on the ‘pulling’ sections of the chart. That is going to look a bit different for everyone, but we will mostly have people in 2 camps: the strict pull-up camp or the ‘kipping’ camp. If you are working on strict pull-ups, you will most likely be working on eccentric pull-up drills. If you have strict pull-ups and need to figure out the kip, we will have drills for that.
Another skill that could be worked on during this time is volume. If you have kipping pull-ups, and you don’t necessarily want to move onto the next section of the fitness level chart, you could work on the volume of pull-ups you can handle. We’ve all been in a WOD where we could do the skill in the WOD, but the volume gets to us. Or maybe that’s just me?! Ha. Probably not. Set a number of reps that you want to complete and work on increasing your capacity at that volume.
WOD: For Time
DOUBLE GRACE
60 Clean and Jerks (135/95)
-REST 2 M-
48 KB Swings (70/53)
Did you know that we get to celebrate a birthday today? It’s true! Today is Andy Waldo’s special day. Andy has been with us at CFWR since the very beginning and we are so lucky to have him. He came up with this WOD for all of you, so come on in to celebrate with us! Andy likes to hang out with the 4:30 pm class!!!
