NEWS
THU WOD Recording: My Type
THU KIDS Recording: Here
THU Q+A Recording: Meditation
WOD
4 Rounds
5 Strict Pull Ups
WOD Guidance & Goals:
Pull ups!! Yes, if you have a pull up bar you’re going to do 5 strict pull ups. If you do not have a pull up bar scaling options include; 10 bent over rows or 5-10 pulls from a make shift bar (see picture on the right) or wrap a towel around a sturdy banister and hold both ends. Dips are from a bench, ledge, stair or chair. Dips are hardest when your legs are straight. Hollow rocks can be scaled by bending your knees or do a hollow hold for :30. The shuttle run is 50 meters (165 feet) four times. If you are not outside run 4 flights of stairs. If you’re not able to mark out 50 meters easily, run out :10 and back :10, two times. Target 12 minutes.
httpv://www.youtube.com/watch?v=oK6ZQmSX-YA&t=9s
Post Time to Comments.
ENDURANCE
4 rounds
100m fast
200m easy
300m moderate
100m walk
BARBELL CLUB
10 rounds- Every 2 minutes, compete:
1x clean pull + 1x clean + 1x jerk (work up to a max for the day)
11:27 or so 5 strict pull ups (upstairs),10 dips on coffee table with feet propped up, run on treadmill
10:15
Thanks Erica, 6am really keeps me sane!
❤️
10:57 (16 laps in the basement each round) pull ups upstairs
10:02 stairs – so gross out!
Double Pump Friday!!!!!
12:25 150# lat-pulls / 180m+4 flights of stairs
9:58 25# single arm rows after round 1/200 m row/I think I forgot to do dips on the last round
Great workout!
7:3ish 20# db rows, 4 flights of stairs
9:16 row
10:13 flights of stairs
Rahul: 10:08 stairs.
8:55, 35$ DB for the rows, 1 min bike
50/50/50
9:30
5 strict/10 dips/15 hollow / 20 push ups
15:19
8 rounds
Mods: have a pull up bar, but didn’t dead hang to do them, I was standing w/slightly bent arms (but not jumping) and for runs, I went up and down 4 times (on a 12 step staircase).
11:20 (20# bent over row, stairs with DB, sit ups for hollow rocks)
11:12
10 pulls to makeshift bar over chairs (like Mel’s demo), 200m treadmill runs
9:59 w 200m row. Dips off bench w legs on ball
4 miles
4 rounds of the strict pu and dips
45ish min
45 min peloton
5 rounds
5 pull-ups
10 dips
10 squats
10 pushups
10 sit-ups
7:10
10 towel pulls
chair dips
3 flights of stairs (should have done 4)
FTP w2d4
Abs/mobility class
10:17
10 pullups under barbell
10 parallette dip
15 hrocks
200m row
8:45
30 min peloton
9:08 with purple band
30 min peloton
7:15-ish
95# rows
10:14: Pull ups and dips using station with feet/heels on ground but still hard. Run was to corner of street and back,
Dip station delivered last night so had to do this workout.
13:20 strictish PUs from the rafters, chair dips, run up and down the driveway