WOD Blog
 | Mon, Jan 28 2019 |  |
 | Happy Birthday: Noemi |
| FRAN | Teens, Monday Jan. 28 | Pull Up Progression Day 74 |
FRAN
(Time,  GIRLS (A-F))
QOTD: What would be the worst “buy one get one free” sale of all time?
21-15-9 reps for time (Cap 13 Minutes)
Thrusters 95#/65#
Pull-ups
Goal: This is a bench mark WOD. Designed to be a sprint, target completion 7 minutes or less, with constant movement.
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| 1st | 4:28 Rx | Samantha Sy Tue, Jan 5, 2021 | | 2nd | 4:48 Rx | Nichole Thu, Jul 25, 2024 | | 3rd | 5:56 Rx | Kelley M Sat, Dec 1, 2018 | | 1st | 3:29 Rx | John B Wed, Jul 21, 2021 | | 2nd | 4:04 Rx | Luke Sy Tue, Jul 20, 2021 | | 3rd | 4:41 Rx | Mason M Thu, Jul 25, 2024 |
| Chris W | 4:34 Rx | | | Joel | 8:50 Rx | | | Nick T | 6:05 Rx | | | Bridget | 6:21 | 55/jpu | | Jason M | 8:11 | 75/ jpu | | Bill | 9:10 | 55/jpu | | Rebecca S | 5:56 | 55/jpu | | Matt R | 8:08 | 55/jpu | | Kristen M | 8:41 | Jpu | | Tad | 7:08 | 55/jpu | | Luke Sy | 4:26 Rx | | | Ericka | 5:50 | 65/jpu | | Michelle M | 5:17 | 35/rr | | Matt F | 8:13 | 55/jpu | | Kristie W | 6:56 | 35/jpu | | Michael M | 7:30 | 45/jpu | | Ben Bar | 5:51 Rx | | | Andrea C | 6:33 | 55/rr | | Skye | 5:57 | 45/jpu | | J.P. | 7:11 Rx | | | Emily B | 5:33 | 45# thruster, jpu 45-45-25# | | Charlie E | 6:36 Rx | | | Josh H | 2:55 Rx | | | Colin M | 5:25 | 35/JPU | | Codey | 2:45 Rx | | | Ashley G | 7:12 | 45/JPU | | Connor Sk | 6:50 | 75/JPU | | Jennifer M | 4:46 | mod | | Bryan | 6:13 Rx | | | Katherine | 4:11 | 35 / jpu | | Courtney Sc | 7:48 | 65 / jpu | | Julia A | 5:45 | 45 / jpu | | Cameron | 5:49 | 15 / jpu | | Cam W | 0 | Open | | Matt S | 6:12 | 65/pull up | | Jennifer H | 7:31 | 35/jpu | | Paige D | 6:33 Rx | | | Amanda Lo | 6:15 | 45/ pull up | | Nilsson | 6:39 Rx | 6th | | Bartman | 0 | Open | | Matthew Gu | 0 | Open | | James An | 7:58 | 19@95#, then 75# | | Alice | 6:19 | 4th Jpu | | Jordan B | 7:03 Rx | | | James Ca | 9:59 Rx | | | Caitlyn | 5:35 | 45 | | P.C. | 8:09 | 15 | | Shelli A | 6:58 Rx | | | Stella | 6:07 | 55 | | Natalie M | 6:05 | 35 | | Amy N | 5:14 | 25 / jpu | | Rocky | 8:06 | 75 | | Kim K | 6:22 | 35 | | Ashley E | 5:46 | 45 | | Lindsey R | 5:47 | 35 | | Stephanie L | 8:35 | Jpu |
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Teens, Monday Jan. 28
(Time)
Strength: Find a 1RM Clean (Full)
Conditioning:
“Annie” (modified)
50-40-30-20-10
DUs (SU are 3:1)
ABMAT Sit-ups
**on the dash, Row 200m**
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Pull Up Progression Day 74
(Check In)
2 Sets max effort pull up (strict)
Then:
4 sets of 7 hanging scapular pulls (Dead hang, activate scapulars, hold 3 seconds, release) Try to do all 7 unbroken
4 sets of 5 kipping drills (hanging)
4 sets of 10 Push Ups
4 sets of 7 'Batwings' #25 (Lay prone on a bench holding a dumb-bell in each hand. Pull upward trying to bring thumbs to your armpits, hold 5 seconds at the top))
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