Rise and Grind
Hey there folks! As Nelly and JT have already mentioned, I also want to say how purely excited I am that we are all getting together again! I look forward to seeing you all and coaching some of the evening classes starting in July. If you’re around, swing by the open gym on the weekends from 11am to 1pm and get some work in. I’ll be around if you would like any pointers or have any questions.
NOW, on to Tuesday’s work. Today will reintroduce us to the rig and pull-ups. As you get into the strength portion of the class, remember to scale as needed and this is really a check to see where you pull-ups are. This will be done in sets of 5 or less reps so rest as needed, but work to ensure you finish all of the sets in a timely manner; JT will give you guidance there.
The WOD will continue to work on shoulder strength and endurance by having you do more pull-ups and adding in kettlebell swings. Between the KBS and PUs, there are strategically placed sets of box jumps to rev up that engine while giving your shoulders a short break.
The key is to pace yourself so you can keep continuously working. As always, if you go to fast at first, you risk burning out and having to stop, wasting precious time. If you go to slow, you might not get the most out of the workout as designed. It’s been a while, so get in there and see what you’ve got!
STR:
Strict Pull-Ups
5-5-4-4-3
*Scale as needed and complete all work in 10 min or Less
*Do these as strict as possible and really avoid any kipping assistance
WOD:
AMRAP 15
12 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
8 Pull-Ups