Join Coach Heidi throughout the summer for 5:30am Open Gym/WOD- every Tuesday and Thursday!![]()
WOD:
5 Rounds For Time of:
3 Weighted pull-ups 20#/12#
5 Strict Pull-ups
7 Kipping pull-ups
In as few sets as possible.
Score number of sets and time to complete.
For this workout, you should use a dumbbell for the weighted pull-ups, held between your feet and jettisoned for the strict and kipping pull-ups. Each time you come off the bar terminates a “set”. For example; if you complete the first full round and grab the dumbbell with your feet to begin the second round without letting go of the bar, you are still in your first set. All five rounds should be completed in as few sets as possible.
If you are too short to reach the dumbbell with your feet while hanging from the bar you may set it on a nearby box and still be “Rx’d”, however the same rules apply for the sets. If you stand on the box you have terminated that set.
In this photo,
Charlie shows the full extension of the “first pull” of the clean or the snatch. Notice that he is driving from the hips so hard and explosively that his feet have left the ground (the jump) but he is not pulling with his arms (very little if any elbow bend).
During all Olympic lifts (Clean, Jerk and Snatch), you should hit this “triple extension”- hips, knees and ankles all extended at the same time. In this photo, his hip-knee & ankle are slightly bent because he is on his way back down to get under the bar. Had the photo snapped just a split second sooner, you would see the full triple extension- but you get the idea!
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