Kirsten's pull-up station.
Buy-in
Warmup (10’)
Skill (5’)
- 3 x 3 Skin the Cat
Learn scaled height of rings relative to your body.
Go slow.
Start low so feet assist.
WOD: “Helen”
Three rounds for time:
- Run 400 meters
- 1.5 pood Kettlebell X 21 swings
- 12 Pull-ups
Post time to comments.
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 299/365: Improving Lateral Flexion of Your Flank Bits
test/retest: cartwheel, squat.
- samson, arm bent over your head, lengthen that side leaning over, go hunting.
- legs folded, as above.
- on side over medicine ball; rock side-to-side, PNF.
CW: 16:45 ring rows sub for pull-ups.
ReplyDeleteKW: 18:22
Pullups on a 2 x 6 is a bit more difficult. It forces you to do more of a purist's Kip, because the width of the beam prevents you from overswinging. Plus you have to do a hook grip. Interesting, if a bit painful. I miss the bar though...
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