Saturday 06.10.17

Flyin high.

0830 Partner WOD

“Tag Team”
Teams of 2, AMRAP 20:
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters (65/45)

*Partners complete full rounds, then switch.

0930 WOD

“Strict Sandwich”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

100 Calorie Row or 120o Meter Run

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

While we often talk about going fast to see results, there is a time and place for strict, controlled movements. Adding these into training actually raises the ceiling on how fast we can go in workouts. If my strict pull-ups improve, so will my capacity in kipping pull-ups. Working towards becoming proficient in these strict movements will help maximize your potential on their dynamic versions. 

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