Hey Friends!
Dirty variation on Cindy there :) It was a beauty – thanks to Lori and Mel A for helping encourage me through it. Working out in the mornings is now joke. 5:30, 6 and 7am-ers are a different breed for sure.
Today is the first “skill session” plus an EMOM. So there is no “WOD” per sé, but I’m willing to bet you guys will get a good little sweat going on anyway ;)
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Coaches Notes:
Practice! Talkin’ bout practice! Go for strict, or even deficit HSPU’s if you’re good at them. Challenge yourself. Double under practice is in there too. If you’re typically a whiz at them, give yourself the 2 minutes each time to get 40 unbroken. Work on finding your rhythm on the toes to bar and playing around with the scoop (straight down and scoop back up – kinda like a knees to elbows with a flick) versus the straight legged suitcase open/close style of toes to bar. Find an appropriate weight for the weightlifting movements – Try to go touch and go on the power cleans instead of dropping.
Skill Work:
5 Rounds For Quality:
6 HSPU / 2 Wall Walks
40 Double Unders / 2 Min. DU Practice
8 Kipping TTB / 8 Kipping Hanging Knee Raises
20 Minute Time Cap
Power Cleans & Shoulder to Overhead (Press, Push Press, or Jerk):
EMOM for 20 min:
Odd: 5 Power Cleans ~60%
Even: 5 Shoulder To Overhead
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