5-3-3-2-2-2-1-1-1-1
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Coach's Notes.
You can treat this as a work capacity effort or ease into it and go for a 1RM. Either way, try to increase the weight each round. Experiment with different grips: alternate, chin (palm facing in), or the usual overhand.
This WOD leaves plenty of time to do skill work, either at the end or in between sets. Pick a goat or anything that doesn't use the same upper body pull motion. Handstand practice, max height box jumps, L-sits, pistols... Try something new.
Honestly, the Bubble is limited on options once you get past 50lb DBs. If you have a weight belt with chains or webbing for hanging plates, bring them in and share. Or (get your pitchforks) head over to Gruber for this one. It's good to see a Hammer strength machine and an elliptical every now and then anyway. Keeps you grounded.
Training Resources.
Post loads to comments.
Coach's Notes.
You can treat this as a work capacity effort or ease into it and go for a 1RM. Either way, try to increase the weight each round. Experiment with different grips: alternate, chin (palm facing in), or the usual overhand.
This WOD leaves plenty of time to do skill work, either at the end or in between sets. Pick a goat or anything that doesn't use the same upper body pull motion. Handstand practice, max height box jumps, L-sits, pistols... Try something new.
Honestly, the Bubble is limited on options once you get past 50lb DBs. If you have a weight belt with chains or webbing for hanging plates, bring them in and share. Or (get your pitchforks) head over to Gruber for this one. It's good to see a Hammer strength machine and an elliptical every now and then anyway. Keeps you grounded.
Training Resources.
- Mastering Weighted Pullups - article from Tactical Athlete, very thorough tips on performing strict pullups with a load.
- "Weighted Pullup Variations" - HQ video with a bunch of ways to get 'em done. Creativity is key.
- "WOD Demo - Weighted PU 3-3-3-3-3" - courtesy of CF HQ, also shows a variety of ways to get it done.
- "The Weight" - classic jam from a creatively named band: The Band. Going way back to 1968 on the ol' Retro Jukebox. I think they played this one at Mark's junior Prom. Take a load off, Fanny. It's been a grueling week, something relaxing to send you off into the weekend.