Strength:
Max Effort Strict Pull Ups
WOD:
FIBONACCI FINAL
5-8-13
Handstand Push Ups
Kettlebell or Dumbbell Deadlifts (heavy)
Then:
4 Gym Lengths Overhead Walking Lunges (2 kettlebells or dumbbells)
Today we are going to test our max effort dead hang pull ups. For these to count today, you must jump up to a bar that is out of arm’s reach, you must start with your elbows fully locked out at the bottom, you must get your chin over the top of the pull up bar, and you must return to a complete dead hang position with your elbows locked out at the bottom again before starting your next rep.
If you don’t quite have pull ups yet, you will test your max effort active hang from the bar and then immediately following that you will test your max effort ring rows.
Hang from the bar with active shoulders (no hanging on the shoulder meat.) And when you do the ring rows you many not rest at any point and you should be as parallel to the ground as possible.
Then, we are going to take on our own version of the Fibonacci Final Event at the 2017 Games. Some handstand push ups, heavy kettlebell or dumbbell deadlifts, and then some overhead walking lunges. Pick weights that you can manage but that also challenge you. Your Coach will help you pick a suitably challenging modification if you don’t have handstand push ups yet. We do want to work on gett inverted and we do what to work on the full range of motion. We also want to work on that shoulder strength needed.
