WOD Blog
 | Wed, Jan 23 2019 |  |
| Wednesday 23 January 2019 | Kids, January 23, 2019 | Pull Up Progression Day 72 |
Wednesday 23 January 2019 (Reps, Rx+) QOTD: What would you name your boat if you had one? 4 min AMRAP of: 20 DU 20 Russian Kbs (53/35) (+70/53) Rest 2 4 min AMRAP: 20 cal row 20 Push Press (75/55) (+95/75) Rest 2 min 4 min AMRAP of 20 DU 20 Sit-ups (+V-ups) Rest 2 min 4 min AMRAP of: 20 cal row 20 Box Jumps (24/20) (+30/24) Goal: Work on breathing during the mono structural exercise.
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| Nick T | OPEN GYM | Not Rx | | Bill | 298 | Not Rx | | Samantha Sy | OPEN GYM | Not Rx | | Corie | OPEN GYM | Not Rx | | Kathy | 280 | Not Rx | | Chris W | OPEN GYM | Not Rx | | Josie | 434 Rx | | | Ericka | 463 Rx | | | Julie P | 359 Rx | | | Michael M | 360 | Not Rx | | Michelle M | 322 | Not Rx | | Chip | 295 | Not Rx | | Charlie E | 344 Rx | | | Josh H | 443 Rx+ | | | Joel | 345 Rx | | | Melissa | 386 | Not Rx | | David F | 350 | Not Rx | | Megan Coh | 441 | Not Rx | | Matt F | 520 | Not Rx | | J.P. | 301 Rx+ | | | Rebecca S | 269 | su | | Adam C | 256 Rx+ | | | Sam Re | 387 Rx+ | | | Kristie R | 430 | su | | Lisa Y | 392 | su | | Connor Sk | 387 | su | | Bartman | 370 | mod | | Stephanie L | 361 | su | | Sean P | 0 | OPen | | Alex H | 0 | open | | Mariah | 0 | OPen | | Amy S | 273 Rx | | | Rita G | 410 | Not Rx | | Amy N | 360 | Not Rx | | Linda B | 446 | Not Rx | | Alice | 366 | Not Rx | | Liz | 446 | Not Rx | | Nick N | 505 Rx | | | Mandy N | OPEN GYM | Not Rx | | Shelli A | 416 Rx | | | Justin B | 420 Rx | | | Amanda Lo | 381 Rx | | | Julia A | 354 | su | | Natalie M | 366 | su | | Stella | 334 | su | | Emily B | 266 | su | | Joseph B | 320 | su | | Bryan | 469 Rx | | | Luke Sy | 509 Rx | | | Rocky | 273 | su | | Matt S | 325 Rx | | | P.C. | 402 | su | | Ashley E | 400 | su |
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Kids, January 23, 2019 (Reps) Station warm-up: 40 sec work/20 sec rest Ski/bike/row Rope pull HS hold Monkey bars Goblet/OH squat T2B WOD Teams of three: 15 min amrap: 800m row 30 box jump overs 30 wall balls 20 burpees over partners 20 synchro lying leg raises 10 wall walks 10 Toes to bar
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| 1st | 382 | ASHLYN Wed, Jan 23, 2019 |
| Jack M | 232 Rx | | | ASHLYN | 382 | Not Rx | | Max L | 425 Rx | | | Eloise | 209 Rx | | | Clara | 209 Rx | | | Opal | 209 Rx | | | Lincoln | 232 Rx | | | Rucker | 232 Rx | | | Chloe S | 382 Rx | |
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Pull Up Progression Day 72 (Check In) 2 sets max effort pull ups Then: 4 sets of HollowBody Hold (45 seconds / with PVC) Try to keep shoulders and legs 6 inches or less off the ground, no higher. 4 Sets of 10 (5 per arm) DB Renegade Rows #25 Pull the dumbbells slowly to your chest and keep your elbows towards your body. Lower the dumbbell and switch to the other hand. 4 sets of 5 pull up complexes (Jump and hold with chin over the bar for 5 sec. Then a negative to full extension, then pull up as far as possible. 4 sets of 5 per arm Bottoms Up KB Press #10. Hold the KB by the handle with the bell pointing up.
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