WOD Blog
 | Wed, Sep 19 2018 |  |
| Wednesday 19 September 2018 | Pull Up Progression Day 3 | Kids, sept 19, 2018 | Other Results |
Wednesday 19 September 2018
(Time)
EMOM for 16 minutes (4rds) of:
Minute 1 – 200/150 M Rowing
Minute 2 – 5 Strict HSPU or L-Seated KB Press
Minute 3 – 20 Alternating Reverse Lunges
Minute 4 – :30 Front Leaning Rest on Rings
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| Bill | 16 | Not Rx | | Joel | 16 | Not Rx | | Chris W | 16 | Not Rx | | Bridget | 16 | Not Rx | | Julia A | 16 | Not Rx | | Will T | 16 | Not Rx | | Jacek | 16 | Not Rx | | Kathryn | 16 | OPEN | | Amy N | 16 | 13# kb |
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Pull Up Progression Day 3
(Check In)
1 x Max effort Pull Ups
4 x 2 Band assisted Pull Ups (use a band that allows you to get your chin over the bar)
1 x Partial Pull Up (1/2/1) (Standing on the floor pull up as far as possible)
2 x 4 Hanging Leg raises (Try to keep legs straight)
THEN:
Sprints: 30, 30, 45, 45, 60, 45, 45, 30, 30 seconds with 1:1 recovery (9 sprints total with 9 periods of rest)
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Kids, sept 19, 2018
(Reps)
Skills:
Handstand hold
Rope climb foot work
Box jumps
“Tabata something else”
4 min intervals of 20 sec of work,10 sec rest
Pull-up/ring row
Push-up
Sit-up
Squat
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