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Wednesday – May 22nd

21
May

Wednesday – May 22nd

Oh yeah! Look at that elbow positioning!

WOD:
5 rounds for time:
10 handstand pushup
10 lateral burpee over barbell
20 deadlift 40% of 1RM deadlift
20 kettlebell swing 53/35#

Skill:
Rope climb technique work:
Practice the following and work on the components that are holding you back:
Knee raises to elevate the feet
Knee raises + foot engagement + standing (on pullup bar)
Knee raises + foot engagement + standing (on rope)
Rope climbs

Legless rope climbs:
Alternating leg pumps work like a “kip” to help you ascend the rope
A large full body “kip” can help when you fatigue and loose grip strength

3 minute AMRAP:
Perform with technically aware rope climbs

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