The Board
Station Training means 9:00 of work and 4:00 to transition. Keep in mind the 4:00 switches need to be quick and efficient. No time for laying around recovering from the WOD. We will score the AMRAPS separately.
The Warm-Up
All stations will have the same warm-up except the last two movements. The final two movements of the warm-up are station specific so don't forget to add those in!https://youtu.be/tuktOyhOaOo
Station #1
- No score for this station - technique focus only.
- Do not cheat your strict pull-ups. No kipping, no pumping, no leg kicks. If you need to do some unassisted and some assisted, that's ok! If bands don't work for you, use one leg on a box.
- Single Leg Toe Raises are a GREAT drill to learn to kip your toes to bar and build strength. Focus on hitting the target and whipping back with tension. If toe raises are too much, do Knees above hips!
https://youtu.be/k9esBvTR_4o
Station #2
https://youtu.be/4OzchZVEeHg
Station #3
https://youtu.be/rfOL3fkbAFc
The Finisher
https://youtu.be/iuZ2jg598tM
