Rep

S/S

SDHP Practice

S DL x 3

S DL + Jump shrugg x 3

S DL + Jump shrugg  + finish elbows x 3

-Then add weight and repeat


L-sit hanging demo

- scaling options

(1) w/bent knees

(2) feet hanging down



WOD: FT

40-30-20-10

SDHP 95/65

Hanging L-sit off bar (in seconds)

Box Jump 24/20

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Nicole

S/S

Pull up

Practice

2 x 3 Strict Pull up - use band of nesscary

2 x 3 Kip swing - small swings

2 x 3 Kip Swing - big swings w/arms straight

2 x 6 Pull ups 

- use this to judge how to scale work out

 

WOD: "Nicole"

20min AMRAP

400m run

- Max pull ups

 

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Black Elk

S/S

Work up to 3 weighted pistols on each leg

6 minutes. Holding DB or KB

 

WOD: FT

50 Weighted Pistol (25 on each leg) 25/10

20 Cal row

40 Kettlebell swing 55/35

20 Cal ride

30 Weighted Pistol (15 on each leg)

20 Cal row

20 Kettlebell swing 55/35

20 Cal ride

10 Weighted pistol (5 on each arm)

 

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