Friday we close the book on this cycle with Karen!

Coach Michael | 03/12/2020 | 1

Hey friends! Well, 10 weeks later and we are at the final day of our strength building cycle. As we wind down, I’m crunching some numbers based on your starting and finishing weights and if you are retesting lifts but not in class, I’d love to know the outcome so please let forward that along!

Today, we have a skill portion that is two gymnastic movements done in an EMOM (Each Minute On the Minute) format. We will switch between Ring Dips and Pull Ups on alternating minutes using a scale between Strict Movements down to banded assistance. The goal is to find a scale that is difficult enough that you cannot exceed 15 reps per round. In fact, 5 truly strict ring dips/pull-ups is preferable to 15 easy, band assisted. You need to find the place you live between those two points and put in the work.

After that we will take on the final Retest WOD; Karen! I know that this is a tough workout, but you can do it so you should do it. After all, it’s only a single movement: Wall Balls. Given, it is 150 of them, but break it down into small bite size chunks at a pace you can move, rest, and move again in a steady rhythm. Once you complete this, our cycle is finished and I’ll then spend too much time analyzing the data to see how we did as a group.

If you’re interested in my findings, just ask me later and I’ll let you know what the difference was, but at the end of the day never forget the simple truth: You are amazing! Keep up the fantastic work!

SKILL: EMOM 10
Alternating A) Unbroken Ring Dips & B) Unbroken Pull-Ups

WOD: RETEST of KAREN
For Time
150 Wall Balls (20/14) (10’/9′)