Nov. 5

Hey kiddos,

Two sessions: 1PM at Lerner, and 2PM at K Street for some olympic lifts.

Lerner @ 1PM for a WOD
Warm Up
Practice Double Unders for a about 10 minutes. No set rep number, the more the better but focus on fluidity of the movement, jump height, keeping a nice hollow posture in your jump, and of course passing the rope under your feet twice.

Mobilize what you need to mobilize as well. Pick anything.

WOD:
Accumulate 5 mins of L-sit or L-sit progression. For every rest, do 5 body weight rows. The only acceptable "rest" position is supporting yourself without feet touching the ground.

Then,

Take a 30-60sec rest and do max pull-ups in 1 min.

Score is total amount of rows minus the total amount of pull-ups.

Also, if you are wondering where I got the idea of 5x5 strength training, this guy explains it quite well. He was a powerlifting coach at my old gym and is knowledgeable as shit. We are doing the ramping strength training (more or less). In time, probably next semester, we will be doing sets across.