WOD October 5 630AM – Cleans & Sneaky Pull ups

05 Oct
Ben grinding out weighted pull ups

This morning’s class was treated to another session with me as their substitute teacher standing in for Steven. Thank you, I’m here all week.

The focus today was on skill of pistols and GHD situps, then a tough couplet metcon of power cleans and weighted pull ups.

Firstly a warm up of various mobility moves, notable among them “walking Samson lunges” and “behind the back clapping air squats” which got everyone nicely huffing & puffing.

Pistols aka one legged squats are a great move for strength, coordination, balance, range of motion and agility while also being a cool dance floor move. We worked scales using boxes, mats, benches and poles. Pistols are an easy skill to work on at home using chairs, coffee tables etc around the house. Another idea: if you arrive at the gym early for your class, grab a box or pole and work a few pistols into your pre class warm up. Do 5-10 each leg before every class and before long you’ll have the whole dancefloor cheering your pistols at the local discoteque.

The GHD situp, in the words of Greg Glassman “recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue

We worked various scales of the GHD situp either limiting the amount of hyperextension, using one hand or two to touch the ground. Important cue is to flex your quads on the way up to press them into the pad, recruiting the hip flexors.

It is important to scale the GHD situp while you build up your midline strength. Again, this is a move you can do before class, if the GHD is free, jump on and do 5-10 and build up from there.

WOD: 10-8-6-4-2 power cleans and weighted pull ups.

This was a tough one. Despite everyone having pretty strong pull ups, they got a lot harder after the power cleans. Great work from everyone.

Neil aka ‘Dragon Pants’ for RX’ing the cleans

Veronika ‘I could have gone heavier’. Next time!

Vivek ‘I crushed the WOD AND caught my train’

Harriet ‘bar through the roof’ – next time we are loading you up!

Ben ‘guts of steel’ who grinded this out with heavy weights with awesome form to the very last rep.

see you soon!

Scales and scores from this morning


One thought on “WOD October 5 630AM – Cleans & Sneaky Pull ups

  1. Definitely had the bar too light, but can’t believe just how quickly my pull ups disappeared after the second round. You were right about the GHD sit ups though, not feeling as bad today as I did last Thursday.

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