aclairepull Claire keeping the bar close!


Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.


2. Back squat

  • 5-5-5-3-3-3

Six sets to work your way up to your heaviest triple of the day.


3. “Dhalgren”

Three rounds for time of:

  • 100 Double-unders
  • 21 Kettlebell swings
  • 12 Pull-ups

12 minute cut-off.


LIII: American swings @ 70/53lbs LII: Russian or American swings as appropriate, pull-ups as appropriate. If your double-unders are still developing, two minutes of double-under attempts per round. LI: 3 rounds for time of: 2 min of DU practice, 20 Russian KBS and 10 Ring Rows @21X1


Have fun!