Sign-up for the MANION HERO WOD by clicking on the link found HERE! This coming Saturday we honor the fallen.
Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice / Dynamic Series
III. Mobility Drills
Impact/Focus: Pull-ups & Kipping
Work through one of the following training paths for today’s Pull-up & Kipping gymnastic strength/skills.
7 Rounds total on the :90 seconds.
Complete 5 Rounds, on the :90 seconds of
Select one of the four Gymnastic Pull-up skill level development tasks and complete for 5 Rounds within the time limit (see notes section for option descriptions).
Then…
2 Rounds, on the :90 seconds, as follows
These rounds are intended for athletes to apply their kipping skill sets and work that aspect of warming up before moving onto today’s Benchmark WOD “Helen”.
Notes:
- Task Options:
- Partition sets and reps during each work effort as needed.
- 1. Complete 50-60% of the max rep record for Pull-ups, Scaled Banded Pull-ups and Ring Rows established last week each round on the :90 seconds. Time remaining from the :90 seconds is rest time.
- 2. Max Reps without coming off the bar per round, time remaining from the :90 seconds is rest time.
- 3. 10 reps per round x Strict Pull-ups, scaled Pull-ups with bands or Ring Rows.
- 4. 10 reps per round x Strict Chest-to-bar Pull-ups.
Post training results to comments.
“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Notes:
- Scaled “Helen” is as follows,
3 Rounds for time of
Run 200m
21 x American KB Swings (scaled KB weight)
12 x Scaled Pull-ups or Ring Rows (1:1 for reps) - This is a Benchmark WOD, bring the lumber (and your log books/devices), ninjas.
Post scores to comments.
Skill Development: Max Bar Hang Challenge & Spikeballllllllll