12.4 is over and done, and that means just one Open workout left! What’s in store for the last hurrah? Pull-Ups? Deadlifts? HSPU? More Wall Balls??
With most everyone’s quads still pretty brutalized from 12.4, Sunday’s class took it easy on the posterior chain. Instead, the focus shifted to some much needed pull-up review and practice followed by a short belly-buster of a partner met-con.
The review session started off with a set of the arch-hollow holds, followed by a set of slow kipping. Once everyone had cycled through those two pieces, we progressed into full kipping, with or without kipping pull-ups. Those with both the required number of strict pull-ups and ability to kip were instructed to go for two attempts of max rep kipping pull-ups. Those without continued to work on learning the kip.
Post-kipping practice, class was paired off and each group grabbed a kettlebell to call their own for the next 20 odd minutes.
This workout worked in an alternating fashion, so P1 did 10 swings, 10 HRs, and 10 Push-Ups before resting while P2 did 10 swings, 10 HRs, and 10 Push-Ups. Partners worked in this fashion until each had completed 5 rounds a piece of the workout. Not a killer by any means, but still enough work to drive home the importance of needing a strong core across a myriad of movements.
Congrats again to all the Open athletes for being one step away from completing all five workouts, and props to Monica and Nikki for fitting in 12.4 at the beginning of class, resting and spinning for a bit, and then jumping into the class workout. And speaking of dedication, recognition is also in order for Amelia and Jeff, who both showed up on Sunday to get their 12.4 done after respectively having run a half-marathon and skating a full marathon the day before. Of course, then there was Erica, who not only ran a half marathon Saturday morning, but then came Saturday afternoon to do 12.4, AND THEN showed up for class Sunday morning (but was thankfully smart enough to dial down the weight, and then reassure her coaches that Monday was a rest day…probably…)
See you all on Tuesday. Speaking of Tuesday, anyone else think we might need to pick-up a barbell in class?