High Skill, Lows Reps, High Rounds

Strength

3 Rounds for Quality

L1: 3 C2B 5sec negatives (kip/jump up, 5 sec descent or start on low bar with feet on ground in front, descend in 5sec)
L2: 3-5 Strict C2B + 5-8 kipping
L3: 5 Strict C2B + 8 kipping/butterfly (stay on bar b/w strict & kip)

*see Coaches Notes

MetCon

10 Rounds for Time:

5 HSPU
4 Box Jumps 30/24
3 Bar MU (Rx+) or C2B Pull-ups (Rx)
2 Turkish Get-Ups Rx = 53/35, Rx+ = 72/53 (1L,1R)
1 Deadlift Rx = 275/185, Rx+ = 315/225

Coaches Notes

Hey Team,

The strength / skill portion of today's WOD is an introduction to some of the skill work we do during SKILL WOD (7pm M/T/W). During this class you will be coached through progressions based on your current level and your future goals. We consistently work on progressions & strength/skill work on Muscle Up (bar and rings), Handstand Push Ups, C2B Pull-ups, Handstand Walks, Rope Climbs and some of the other higher level skills that we don't get to devote enough time to during class.

This class also has a little extra OLY work and some light conditioning and midline work on some of the days. Pretty much everything you'll need to be a fitter version of yourself ;)

Come check it out after you get a taste of it in class today!

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

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