WOD Blog
 | Mon, Feb 4 2019 |  |
| Monday 4 February 2019 | Teens, Feb. 4 | Pull Up Progression Day 77 |
Monday 4 February 2019 (Reps) QOTD: What is your most used emoji? EOMOM for 12 min @ 55-65% of max: 2 X 5 DL X.1.3.1 2 X 5 FSQ 3.3.X.1 2 X 5 Clean 3 Pause THEN 12 Min AMRAP of: 75 Wall balls #20 / 14 (RX2 14 / 10) 75 Dubs (2.1 SU) 5 MU (5 PU and 5 Dips(RX2 C2B)
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| Amanda Lo | 212 | 12 | | Bridget | 187 | P/D | | Joel | 188 | P/D | | Sonny | 150 | 14 | | Jason M | 191 | 16# | | Amy N | 189 | 8# | | Donald | 210 | Mod | | Tad | 185 | 14# | | Matt R | 167 | 12# | | Kristen M | 180 | 12# | | Ben Bar | 215 | P/d | | Andrea C | 202 | Not Rx | | Chip | 186 | Not Rx | | Joe V | 165 | Not Rx | | J.P. | 212 | Not Rx | | Kelley P | 191 | Not Rx | | Kristie W | 184 | Not Rx | | Skye | 155 | Not Rx | | Charlie E | 216 | Not Rx | | Allie | 233 | Not Rx | | Colin M | 165 | Not Rx | | Jennifer M | 160 | Not Rx | | Melissa | 203 | Not Rx | | Ashley G | 195 | Not Rx | | Connor Sk | 195 | Not Rx | | Emily B | 197 | Not Rx | | Bryan | 211 Rx | | | Woody | 157 | Bar | | Sam Re | 260 | Bar | | Luke Sy | 215 Rx | | | Sean P | 330 Rx | | | Mandy N | 223 | PU/dip | | Alex H | 181 Rx | | | Jordyn | 212 | RR/dip | | Nick N | 280 | Not Rx | | Paige D | 188 | Not Rx | | Brittany V | 210 | Not Rx | | Bryce | 245 | Not Rx | | Natalie M | 198 | Not Rx | | Michael S. | 200 | Not Rx | | Jordan B | 200 | su/Pu-dip | | Rocky | 195 | Not Rx | | Joe W | 155 | Not Rx | | Kim K | 223 | Not Rx | | Lindsey R | 208 | Not Rx |
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Teens, Feb. 4 (Time) Strength: Find a 1RM Front Squat For Time: 60 Air Squats 15 Pull ups 40 Front Rack Lunges 45/35 10 Pull ups 20 Back Squats 45/35 5 Pull ups
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Pull Up Progression Day 77 (Check In) 2 Sets max effort pull up (strict) Start with fleet flat on ground 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 Bent over rows #65 Tempo: x.2.3.2 4 sets of 7 Alternating 'Batwings' #25 (Lay prone on a bench holding a dumb-bell in each hand. Pull upward with one hand trying to bring thumbs to your armpits, hold 5 seconds at the top slowly lower and raise other hand)
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