WOD Blog
 | Wed, Sep 26 2018 |  |
 | Happy Birthday: Gloria |
| Wednesday 26 September 2018 | Kids, September 25, 2018 | Pull Up Progression Day 8 | Other Results |
Wednesday 26 September 2018
(Time)
13 min amrap of:
Run 400m
30 (Farmers Carry) walking lunges (35/26)
20 medball Cleans
rest 4 minutes
13 min amrap of:
Row 500m
30 Double unders (3.1)
20 Russian twist (25/15)
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| Crystal | 26:00 | 12#mb, 18#kbs, SU (274 Reps) | | Joel | 26:00 | OPen | | Nick T | 26:00 | Open | | Bill | 26:00 | Open | | Chris W | 26:00 | Open | | Corie | 26:00 | OPen | | Jason G | 26:00 | Open | | Amy N | 26:00 | OPen | | Shelley S | 26:00 | Open | | Charlie E | 26:00 | Open | | Melissa | 26:00 | Open | | Woody | 26:00 | OPen | | J.P. | 26:00 | | | Luke Sy | 26:00 Rx | |
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Kids, September 25, 2018
(Time)
Warm-up game: Four corners
Skills:
-kip swing
-ring rows
-jump rope
WOD:
5 Rounds for time:
5 Ring rows
10 wallballs
15 jump ropes
Run/row 200m
Game: 360 soccer
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Pull Up Progression Day 8
(Time)
Max Effort Pull Ups
4 Sets, Partner or banded Pull Ups (Do 1, rest then 2)
Use a band that allow you to get your chin over the bar
1 Set of Partial Pull Ups (Pull as far as possible) Rest between reps: 1 - 2 - 3 - 2 - 1
3 Sets : Hanging Straight Leg Raises 1 - 2 - 1 (No Kipping)
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