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Lifting Ourselves and One Another

Thursday, October 25, 2018

WOD:

Spend 10 minutes in each of the following (30 minutes total):

  1. Skipping – practise singles, doubles, triples, reverse, single leg, cross overs, partner, etc.
  2. Pulling – Full Range of Motion pull-ups. In other words, arms must extend behind torso.  Use pull-up bar, rings and peg board, all grips and scale movement as needed to allow for full range pull.
  3. Handstand holds and walking progressions.

B.  21, 15, 9 rep rounds for time of:
Wallballs – 20#/14# all to 11’
Pull-ups

TT WOD: Strength:

A.  Barbell Shoulder Press – 3 reps @ 30X1 X 6 sets, rest 2-3:00

B1.  Dip – 7-9 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post notes and results for A and time to complete B to comments.

WOD Leaderboard

Comments: 4

Fun warm-up. Managed to squeek in a few single rep triple-unders, and then strung together 6 reverse DU – super awkward, but a neat challenge. Pulling – I still need to work out full range of motion at the end of my pullups – not quite getting arms back, and chest touching. Handstands – always fun – feel like I’m back in high school.

4:32 Rx for the WOD. Lungs burning.
Thanks Josh!


Snuck in for the WOD tonight. 4:30 Rx’d.
Holy smokes Pedro, that was crazy. 3:20? Nice butterflies!
Thanks Brett!


4:28 rx’d.

TT:
A. 95/105/115/115/125/130×2
B1. 10@BW, 7@ 0.5pd, 7@ 0.7pd, 5 @ 10pd
B2. 10 reps at 10# for all sets.
Thanks Brett!


I did a TT/Wod mashup today.
Also the TT wasn’t posted at 6am so I also did a choose your own adventure on that one too 😉

WOD: 6:20 with a green band for pull ups and WB to 10′.
Plus Some other banded tempo pull ups and some handstand stuff in between TT sets.

A) 55/65/70/75(2)/70 (only 5 sets)
B1) 4 sets- 10 reps per set off the box with feet on a bench.
BW/10#/25#/25#
B2) 3 sets – 10 reps.
12.5/12.5/10

Popped a few GHDs while waiting to go for Denny’s.
Nice to start and end my day at the box!


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