Check out the IMCF Challenge Tab (top right) for a recently added 3rd Workout!
Main WOD
5 RFT of:
8 Knees to Elbows
12 Kettle Bell Swings (2 pood/1.5 pood)
24 Double Unders
Skill Work
Max effort Butterfly Pull Ups in 3 attempts
Optional Strength Work
Overhead Squats 3-3-3 at 85%, 2-2 at 90%, 1 at 95%
Post time to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
With low repetitions of each movement, this is a great WOD to strive for unbroken sets. Take a deep breath before starting each exercise and commit to finishing the entire set before taking your next break.
Fight for accuracy on the knees to elbows; resist the urge to convert this movement into "knees to arm pits." Scale the movement by hanging from the bar and raising your knees as high as possible. The kettle bell will be heavy. That's okay. There are only a handful of reps. You can do it. Maintain good posture through the swings--chest and shoulders up--to prevent injury to the lower back. Similarly, the double unders are low rep. Commit to doing them, even if you have to throw in a few singles between your doubles to make it happen. If you absolutely must perform singles, substitute 72 singles in each round for the 24 doubles.
Skill Work
Compared to the kipping pull up, the butterfly pull up cuts down on half the swing cycle, resulting in much faster reps. If you are comfortable with the kipping pull up, take some time today to work on the butterfly pull up with this tutorial.
If you are already a pro at the butterfly pull up, test your stamina with three max effort sets.
If you are still working on your kipping pull-up, try this progression.
Optional Strength Work
According to Greg Glassman, the overhead squat is the "ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement." Work 3 sets of 3 reps at 85%, 2 sets of 2 reps at 90%, and then 1 rep at 95%. Your snatch will thank you.
ROUTINE IS THE ENEMY.