When we said rest before the pull ups this isn't quite what we meant.
.
Photo Credit: Steph Moore

  WoD: "Easy As 1 - 2 - 3 Right???"

Complete As Many Rounds As Possible in 17 Minutes

of:

10 / 6 Strict Pull Ups*

20 Air Squats

300m / 200m Row

.

*= If you break on the pull ups start over again at ZERO reps.

.

• Not a barbell in sight!!
• Bodyweight workouts require us to be in tune with how we move our bodies. We are not moving an external force as is the case with the weighted movements with barbells, kettlebells, etc. We are now moving ourselves through space. We are now in essence are the load.
• Strict pull ups fall very nicely into this category. In the gymnastics side of things people can forget there is load involved here too (Us!!) and will not necessarily know how to adjust the loading and reps to help get us stronger. On a barbell lift like the shoulder press it's easy to understand. You put more weight on the bar and you know that will make you stronger. You also probably know that as the weight increases the amount of reps you can do will decrease.
• Now shift our thoughts to a bodyweight movement like the strict pull up, the load in question is now YOU. Thats right. (Hard to realise sometimes that we are the load we are trying to move!) If we want, or need, then to do more consecutive reps in order to build some solid strength we are going to need to perhaps lighten the load. This is achieved with a band which will in turn make us a little bit lighter and will enable us to pump out those higher rep schemes. If you happen fall into the category of being able to do some weighted pull ups with around the 25kg+ mark (on top of your bodyweight) then you will possibly be able to go "as RX" in this one.
• In any case play a smart game today. Use the Air Squats to "actively recover" for the next bout of pull ups. Just work through with some productivity and then you will likely still need some rest before attempting the pull ups.
• Today could either go very well for you or it could go pretty wrong. Either way we will get those pull ups out of you!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

.

Post your Number of ROUNDS/REPS to Beyond The Whiteboard.

#WednesdayNightDinners