1/14/14 WOD

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VC Day 1: Pulling. Remember that “virtuosity” is doing the common uncommonly well. These warm-up cycles are supposed to be LIGHT and EXCELLENT. They aren’t strength sets, they are technique sets, a relatively high number of reps under a relatively light load with excellent form. THEY ARE NOT HEAVY SETS!  In addition to the Coach’s warm up/mobility work, work towards getting 5 sets of 5 deadlifts at bodyweight for the men, 1/2 body weight for the ladies.  If you were able to do all the deadlifts at the appropriate weight with beautiful form last week and a coach has given you the go-ahead, start adding sets of 5 strict pull ups between deadlifts.  If you cannot do strict pull ups, start with ring-rows, then onto progressively thinner bands. If you get the first set of pull ups, do the 2nd set of deadlifts and come back for more pull ups. If you can get that set, continue. If you cannot get all 5, stop doing pull-ups at that point, but continue with your remaining deadlift sets.

Barbell: Squat Snatch, 3×3.

WOD: For time,

  • 70 Burpees
  • 60 Sit-ups
  • 50 Kettlebell Swings (24/16)
  • 40 Pull-ups
  • 30 Handstand Push Ups

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