Tuesday WOD/Daycare/Running Clinic!

8:30am Daycare available at Holladay Gym
6pm Running Clinic with Coach Bryce at Holladay Gym
Pre WOD
1:00 Max Burpee
Best in the gym today earns a shirt.  Post to comments what you get!
WOD
3 Rounds
15 Head Cutter 24/16kg
2:00 Double Under
Rest 2:00
Score is Double Under for each round.
Rest 3-5:00 Then
1000m Row or Ski for time.
Post WOD
3x:30 Prone Cobra
3×5 OHS Sots Press Combo
There are many who are not yet doing pull ups in the gym, that is okay!  An added piece of homework can be pulling weight.  It is safe and works the same muscle groups that you need for pull ups.

There are many who are not yet doing pull ups in the gym, that is okay! An added piece of homework can be pulling weight to you at the end of a rope. It is safe and works the same muscle groups that you need for attaining pull ups.

 

 

 

 

 

 

 

 

 

 

 

 

For extra pulling work this is fun and effective:
Load up a rope with the appropriate weight for yourself…and add in pulling work after a WOD or during open gym.

Example:
5×5 Rope/KB Pull (1 Length of rope pulled into you is 1 rep)
Stance is toes forward, knees bent, hips back and pull the load into you for 5 times.
Superset that with:
5×20 Heavy DB Farmer Carry

This extra work takes about 5-10:00 minutes  and it will make your feel your lats and get you stronger at pulling, safely.

 

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