Wednesday, June 21, 2017

WOD Wednesday #24

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

As Rx'd = 3 PU with a 45# weight between your legs -> drop the weight and go directly to 5 strict dead hang PU (no swinging, no kip; straight up and down, traditional Marine style) -> stay on the bar and do 7 kipping PU (this is a training WOD more than a speed/race WOD, therefore I think the appropriate PU is the gymnastics kip, NOT the butterfly kip for this one). Drop down, replace the weight, rinse and repeat. Count Sets and total time.

Why a kipping PU? We are all about POWER generation, how much work can you do how fast. How much stuff can you move how far how fast. A kipping PU allows you to move your body UP faster

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