Warm-up and Skill Work
Turkish Get-ups!
Strength
Continuing with the new lifting structure....
A - Front Squats, Overhead Press, Dumbbell Rows
B - Power Cleans, Deadlift, Bench Press (no change)
Metcon
"Balancing Monday"
Monday's metcon was a box-jump/push-up couplet. Today's metcon is a kb-swing/pull-up couplet.
20 swings, 1 pull-up
18 swings, 2 pull-ups
16 swings, 3 pull-ups
etc., until
2 swings, 10 pull-ups
We call these "up/down ladders" because one movement is decreasing in number each round (in this case, swings), while the other is increasing (pull-ups).
For pull-ups, we subbed ring rows, jumping pull-ups, or lat pull-downs. Everyone moved at a nice steady pace, taking very little rest. Impressive work, y'all!
KZ 6:51 (10kg, ring rows)
BH 7:16 (15#, ring rows)
BU 8:32 (lat pull-downs)
KE 6:38 (30#, jumping pull-ups)
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