19-20FEB14: Lil’ Cindy

Today’s skill will be the first step and set of instructions to get us closer to learning one of the gymnastic  movements you have been waiting for since the beginning of the semester (and that most of you have already experimented with…before every class…when you should be getting ready for formation…): The Pull-Up! In class, I’ll be providing your with a demonstration of the pull-up and all of its many variations (kipping pull-up, butterfly pull-up, chest 2 bar pull-up, bar muscle-up, & bar pull-over), but for today the focus will be on how to safely and correctly execute a  jumping pull-up.   Here are the videos of the day:

SKILL:

 Jumping Pull-Ups

WOD: “Lil Cindy”

ALPHA:

AMRAP in 12 Minutes
3 Pull-Ups + 6 Push-Ups + 9 Squats

BRAVO:

AMRAP in 10 Minutes
3 Pull-Ups + 6 Push-Ups + 9 Squats

CHARLIE:

AMRAP in 8 Minutes
3 Pull-Ups + 6 Push-Ups + 9 Squats

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