Monday, January 23rd 2017
THANKS “BABES”!
A huge thanks to all the amazing women who came to the 2nd Annual Babes Barbells and Brunch event on Saturday. It was so great to see so many strong women tackle such challenging WODs… AND having fun doing it! The energy was awesome, the food was incredible and the company even more so. And a special thanks to Katie R. for putting this all together!
GYMNASTICS ACCESSORY WORK
Today we’ll continue to work on our gymnastics cycle, but if you are ever looking for other ways to build that pulling strength (which translates really well for both the pull up and the MU progression) here is a quick video on developing strength and mobility for deep pulling strength. For those that struggled with jumping chest-to-bar pull ups in the Open last year will also find this drill may help you get your first.
FRESH START STRENGTH
Work up to a heavy 3-rep Jerk
FRESH START WOD
20 Cal Row
10 Jerks
15 Cal Row
7 Jerks
10 Cal Row
5 Jerks
Time Cap: 12 Minute Time Cap
COVE STRENGTH WOD
EMOM for 8 minutes:
MU- 3 Muscle ups or 5 Turnovers with feet on the ground into 5 dips
Pull Ups- 5-7 Kipping Pull ups or 5 Negatives
Toes to Bar -5-7 Toes to Bar or 7 Straight leg kips
WOD
15 KB Swings
12 Push Ups
9 Power Snatch
9 min AMRAP
Fitness: 75/55 (25/26)
RX and RX+: 95/65 (53/35)
Coach’s Tip: Just because you can snatch 95/65 does not mean you should. This is meant to be a FAST and spicy METCON, so the snatches should be unbroken for at least the first two or three rounds.
Babes and Barbells organizer Katie R. looking fit and fierce during double “Grace”…
