Pull-ups & Hang Power Cleans
WOD – “Red Bull and Puppies”
21 Burpees over bar (lateral)
15 Pull ups
9 hang Power Cleans 155/105
Today is big. We will work strict vertical pulling – that may mean pegboard holds, bent arm strength, mixed grip on the rig, straight pull-up, chest 2 bar, or even ring pulls (low or high). The goal is to work strict good positions without going to failure. The hang power cleans will be paced and you’ll have a clock. These supersets will allow enough rest to recover – so really aim for your best today. If your lats are feeling it from the ski yesterday, adjust accordingly.
The WOD is 15 minutes of just fun – who doesn’t love red bull and puppies!?
We begin with 21 lateral burpees over your barbell. You don’t need to open your hips, so stay low. Given there are 21 here you can approach this with a strategy of consistent, or 2-3 big sets fast with a rest. Do you – but let’s accept our heart rate is going to be high and just stick with it today.
The Pull-ups are not strict – go as you like. If 15 is a lot, scale down to a good amount you can do in 2-3 sets. This will keep you moving at a great pace and hit our target rounds.
Finally HANG power cleans. This bar is heavy (ish), so be sure you are set and go.
The focus today is good movement, speed, and minimal hesitation across the workout. Scales can be lowering the reps in total down (so instead of 21-15-9, it could be 15-9-5… we can also adjust the burpee over bar to a burpee to a 6 inch target. Many choices, as we work through the strength speak with your coach and let’s plan a great session.
Please donate to help us build a hospital in Rwanda – here is the link
September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.
Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.