WOD Blog
 | Wed, Feb 6 2019 |  |
 | Gymversary: Kelley M(3) |
 | Welcome: Josalin |
| Wednesday 6 February 2019 | Kids, February 6, 2019 | Pull Up Progression Day 78 | Other Results |
Wednesday 6 February 2019 (Time) QOTD: If you could bring back any fashion trend what would it be? 3 rounds for time of: 400 M Run 10 Bench press (Body Wt) 10 Pull ups 10 Kbs (56/35)
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| 1st | 10:47 | Kelley M Wed, Feb 6, 2019 | | 2nd | 11:12 | Samantha Sy Wed, Feb 6, 2019 | | 3rd | 13:13 | Alice Wed, Feb 6, 2019 | | 1st | 11:56 Rx | Luke Sy Wed, Feb 6, 2019 | | 2nd | 12:56 | Nilsson Wed, Feb 6, 2019 |
| Chris W | open gym | Not Rx | | Nick T | open gym | Not Rx | | Joel | open gym | Not Rx | | Samantha Sy | 11:12 | #65 | | Jason M | 16:29 | #155 | | Corie | 11:36 | #65 | | Rebecca S | 11:38 | #65 | | Kathy | 14:58 | #45 | | Persis | open gym | Not Rx | | Brad | 10:01 Rx | | | Julie P | 12:56 | #75 | | J.P. | 10:20 | #115 | | Kelley M | 10:47 | #75 | | Hunter K | 12:55 | #155 | | Josh N | 13:35 | #115 | | David F | 12:02 | #155 | | Josie | 13:02 | #55 | | Joe V | 11:24 | #135 | | Nilsson | 12:56 | #135 | | Charlie E | open gym | Not Rx | | Melissa | open gym | Not Rx | | Woody | open gym | Not Rx | | Ashley G | 13:32 | #65 | | Shelley S | 17:36 | #65 | | Bryan | 11:48 | 115 | | Megan Coh | 13:30 | 65 | | Kristie R | 0 | OPen | | Rita G | o | OPen | | Lisa Y | 0 | Open | | Crystal | 15:16 | 55 | | Liz | 0 | Open | | Laura B | 0 | OPen | | Mariah | 0 | Open | | madison c | 0 | Open | | Codey | 0 | Open | | Kathryn | 0 | Open | | Shelli A | 0 | Open | | Matt S | 16:22 | 95 | | Emily B | 13:09 | 65 | | Rocky | 14:12 | 175 | | Michael S. | 13:04 | 105 | | Alice | 13:13 | 65 | | Lori H | 13:07 | 55 | | Nick N | 15:00 | 155 | | Mandy N | 15:00 | 85 | | Luke Sy | 11:56 Rx | | | Stella | 0 | Open |
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Kids, February 6, 2019 (Time) “Tres Amigos” 3 rounds for time: 4 Kick-ups 8 Toes to bar/knee raises 12 Db snatch 16 box jumps/step-ups Rest 3 minutes 3 rounds for time 4 pike hspu 8 Ring rows 12 wall balls 16 sit-up
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| ASHLYN | 11:07 Rx | | | Max L | 13:06 Rx | | | Chloe S | 18:03 Rx | | | Opal | 12:50 Rx | | | Ruth | 17:16 Rx | | | Eloise | 17:35 Rx | | | Clara | 23:20 Rx | | | Connor M | 18:54 Rx | |
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Pull Up Progression Day 78 (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. Immediately roll into a superman and hold 45 sec. Keep PVC fully extended. 4 Sets of 10 push ups 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 #15. Hold the KB by the handle with the bell pointing up.
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