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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, May 17 2013

Fitness:
A. 4 sets:
Close grip bench press 5-6 reps @2011
Skin the Cat 2-3 reps
B. 8 minutes to complete the following:
50 Pull-ups (Kipping)
50 Russian Kettlebell Swings (70/55)
Remainder of the time: AMRAP Burpees

Health:
A. 4 sets:
Close grip bench press 5-6 reps @2011
Skin the Cat 2-3 reps
B. 8-10 minutes of work, for technique not for time:
2-3 strict pullups or negatives
8-10 Russian KB  Swings Heavy
Farmer Carry 2 gym lengths

Performance:
A. 4 sets:
Close grip bench press 5-6 reps @2011
Skin the Cat 2-3 reps
B. 8 minutes to complete the following:
50 Chest to Bar Pull-ups (Kipping)
50 American Kettlebell Swings (72/54lbs)
Remainder of the time: AMRAP Burpees

Coach’s Tips

For Part A, aim to go a bit heavier than last time on the close grip bench press, 15″ grip.  Then move on to the skin the cat. We are looking for a strict skin the cat, rather than jumping or kicking into it. If you do not have a strict skin the cat, work on hanging leg raises and stretch out your shoulders on the rings in a modified, foot supported skin the cat.  For part B, you will have 10 minutes to get as many burpees as possible, but the catch is that before doing the burpees, you must complete 50 pullups and 50 kettlebell swings.  If you have at least 1 strict pullup but not enough to do 50 pull-ups, you can use a band.  If you do not have a strict pull-up, do ring rows instead.  The kettlebell swings are Russian, unless you are doing the entire Performance WOD, which is chest to bar pull-ups and overhead swings.  If you are doing Performance, but suspect less than perfect thoracic mobility or shoulder mobility, only swing the kettlebell as high as you can while maintaining midline stability.

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