Wednesday, April 18th
Skill: Spend 10 minutes on refining your pull-ups today with whatever style you choose. If you’re still new to the “kip” we’ll spend the time learning how to perform that first before adding the pull-up to the equation.
Metcon: Today’s metcon should be LOW effort. What that means to you is that all work should be broken up and your first 800m Run should be the same speed as your last 800m Run even after all of the work that you will have completed. Find a pace that is around 70% (lower than yesterday) and maintain. Focus on your breathing and efficient pacing NOT your overall time.
Skill
Pull-up Skill Work
– Spend 10 Minutes working on improving your athletes’ efficiency with
– Kipping Pull-ups
– Butterfly Pull-ups
– Kipping C2B
– Butterfly C2B
800 Meter Run
50 Pull-ups
50 Air Squats
150 Double Unders
50 Air Squats
50 Renegade Rows (50s, 30s)
800 Meter Run
25:00 CapRx+:(C2B Pull-ups) (1st set of Air Squats perform 50 Alt. Pistols)
L2: (Band Assisted Pull-ups) (100 Double Unders) (40, 25)
L1: (Ring Rows) (100 Single Unders) (30, 20)