4 Days until the 2019 RODAPALOOZA!!
.
Photo Credit: Angela Clancy

WoD: "Up-Down, Up-Down, Up-Down"

Complete For Time:

21 - 18 - 15 - 12 (reps)

Sumo Deadlift High Pulls

Strict Ring Dips

M: 42.5kg --- | --- W: 30kg

Classic "Couplet" on the books today. Both movements can lay claim to be foundational to your overall progression towards your Fitness goals.
The Sumo Deadlift High Pull (SDHP) is a magnificent move that exudes bundles of what we call "Core To Extremity" movement. What this basically means is that we use the powerhouse section of our bodies AKA the "core" (think our hips, legs & midline) first & foremost to generate all the power, speed & strength we want and the we pass that onto the extremities (think your arms & shoulders). Trust in your legs to drive the bar off the floor and only after you've squeezed all you can squeeze then you can shrug hard & pull the bar high!
On the dips we are looking for virtuosity. Allow yourself to truly lower down and let those rings nestle right into your armpit. Hollow out your body to stay connected and drive on out.
Today is a good day to enhance your capabilities on your gymnastics form & volume. Go out there and nail it!!
Stay Humble. Work Hard. Be Happy.
Hold the standards. Form is priority as always.
Scale as needed.

WOD