Durability
Band Pull Apart (31×1) x 90 seconds x 1 set
(30×1) is a Tempo Prescription. The first number corresponds to the number of seconds required to complete the eccentric portion of the lift (negative portion), the second number to the time (if any) spent paused b/w the eccentric and the concentric, the third number to the time spent completing the concentric (x represents quick as possible), and finally the fourth number represents the time, if any, spent holding position b/w the concentric and the eccentric. Don’t worry, coach will explain further.
Skill/Strength
Wrist & Hand Prep…for this fun WOD
WOD
25 min AMRAP
10 DB Kipping Pull-Ups (20/10) Rx+ 30/20
3 Laps Bear Crawl
10 DB Burpees (50/35)
Notes – BS bear crawling technique is NOT allowed. Athletes need to be loading their hands and upper body and not simply walking on their feet, bent over all the way, pretending to walk on their hands. We are prepping our wrists and hands today to account for the bear crawls. If you’re wrist are sensitive to bear crawls, then please use a pair of wrist wraps from the lost and found or tape your wrists or both.
Video Demo of reasonable Bear Crawl Technique
Scores from Monday
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