Tuesday, June 5, 2018
WOD
5 Rounds for load(s) and time(s) of:
8 Dumbbell box step overs
16 Shuttle runs – 20 ft.
8 Strict Pull-ups
Rest 2:00
TT WOD – Gymnastics
A1. Strict Handstand Push-up – 4-6 reps @ 31X0 X 5 sets, rest 90-120s
Notes: Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space
A2. Ring Pull-ups – 5-7 reps @ 3011 X 5 sets, rest 90-120s
Notes: Scale to ring row, hold false grip.
B1. Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s
B2. Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s
Coach’s notes:
Post dumbbell weight used and box height, notes for pull-ups and time per round plus total working time to comments.
WOD Leaderboard
Round 1 @ 2:15 and Round 5 @ 2:40 the rest in between
Strict pullups in round 1 to off the box in round 5 with a blend in between
step ups were 35s on the 20″ box
Great work/turnout 6am and thanks Colin!
17:46, each round was just under 2 min. Used 70# db’s 24″ box lengthwise.
Thanks Colin!
1) 1:40 @ 45# / 20″
2) 1:55 @ 50# / 20″
3) 2:15 @ 50# / 20″
4) 2:10 @ 50# / 20″
5) 2:12 @ 50# / 24″
Total time 18:12
Total working time 10:12
Great job 9:00 and 10:00am.
Thanks Tania!
1:49 @ 45# and 24″
1:53 @ 50# and 24″
2:31 @ 55# and 24″
2:40 @ 55# and 24″
2:47 @ 55# and 24″
TWT: 11:40
Total time: 19:47
Alternated between pronated and supinated grip for pull-ups every set. Last set mixed 4 of each.
Fun time today, thanks 10am!
Thanks Tania!
30# per hand, 20″ box – kept it light on account of my tragic hip
2:06/2:14/2:30/2:50/2:42