November 4, 2019

By November 3, 2019Workout of the Day

Skill

EMOM for 10 Minutes
[odd] 30 seconds of strict pull-ups
[even] 30 seconds of push-ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement. Scaling options for pull-ups include using a band or performing ring rows. Scale push-ups as needed by dropping to your knees or elevating your hands with a low box but keep those reps as strict as possible!

WOD

AMRAP in 10 Minutes

20-40-60-80-100 …
Double unders
10-20-30-40-50 …
Alternating dumbbell power cleans 50/35 lb

Workout notes

Today’s workout is a short time priority couplet of double unders and alternating dumbbell power cleans with an ascending rep scheme.  If you do not yet have double unders, this would be great opportunity to work on the movement.  One option is to scale to single unders but attempt one double under every twenty reps. That means you will attempt one rep in the first round and add an additional rep every subsequent round.  For the power cleans use a weight you could complete at least the first round or two as an unbroken set.  If are forced to perform single repetitions at any point, you have gone too heavy!  After ten minutes are up your score will be the number of jump rope reps in the final round you finished all of the power cleans plus any additional reps in your last incomplete round.

 

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