We started the day with some pull-up work. It was supposed to be 5x5 weighted pull-ups. I can do kipping pull-ups like a madman now but...my strict pull-ups still leave a little something to be desired. It was pretty obvious (as if it hadn't been before) after today, I need to really work on dead-hangs. I started with just body weight dead-hangs for this workout and moved on to kipping pull-ups with slow negatives to finish. My 5 sets broke down as follows:
-3 dead hangs, 2 kips
-2 dead hangs, 3 kips
-2 dead hangs, 3 kips
-1 dead hang, 4 kips
-1 dead hang, 4 kips
After this we did a little variation of our "Heart Breaker" wod. We like these variations, especially when the time is shorter. 10 minutes and under workouts are right in my wheel-house. The "Mini Heart Breaker" was max rounds in 10 minutes of:
-10 kb swings, 24kg
-10 burpees,
-100m run
score=5 +2(100m run short of 6 rounds)
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