CF.C.B.D STRONG!!
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Photo Credit: Steph Moore.

WoD: "4 + 4 x 4 = ???"

4 Alternating Dumbbell Snatch

4 Dumbbell Box Step Ups

4 Strict Pull Ups

M: One 22.5kg, 24" Box ---|--- W: One 15kg, 20" Box.

Keep adding 4 reps to the Dumbbell Snatches & the Step-Ups. KEEP THE PULL UPS AT 4 EACH ROUND. (4, 4, 4. 8, 8, 4. 12, 12, 4. 16, 16, etc etc).

The Pull Ups MUST be done at least 2 reps at a time (either one set of 4 or two sets of 2).

After yesterdays spicy intense piece lets have a good ole fashioned training focused session (Wait? Aren't they all training focussed sessions?? EXACTLY!)
Today there are some clear objectives. Namely the art of pacing and those pull ups.
Lets talk pacing. This is a 14 minute continuously done workout. We can't simply light our hair on fire and hope to hang on! We need to come out at an already steady pace and see if we can hold it ALL THE WAY THROUGH!! This is way harder than it sounds. As an aim within the WoD look to maintain unbroken sets on both dumbbell moves. This will require said pacing.
On the strict pull ups we have asked that we do them in no less than 2 at a time. This gives us two clear possible strategies. Either one set of 4 or two sets of 2. If we hit out a single rep we will unfortunately call it void and it won't count. Why do this you may ask? Well, we want to develop our pull ups right? Well it is a two way street doing pull ups. We pull ourselves up and then we lower ourselves down again. If we do singles all the time then our focus is on the pulling up phase but we "let it go" on the way down. There is a reason why 'negatives' is a great training drill to develop strong arms in the pull up. This is just another way of making us stronger. Go get it!!
#WorkCapacityAcrossBroadTimeandModalDomains #WhatIsFitness
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.