NEWS
TUE WOD Recording: Here
WOD
“Cruel Summer”
4 Rounds
21 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups
4 Rounds
21 Calorie Row
8 Strict Pull Ups
6 Strict Handstand Push Ups
4 Rounds
15 Calorie Row
15 Ring Rows
9 Dumbbell Seated Press
WOD GUIDANCE & GOALS
Calories rowed will take :60-:75, scale as needed. The pull ups are kipping for MCx, strict and/or banded for MAx and ring rows for MVx. Do big sets of pull ups then chip away at smaller sets or start with smaller sets and take shorter breaks. Complete pull ups/ring rows in :45-:60. The handstand push ups are strict, do a big set but do not hit failure, the chip away at smaller sets. Use abmats, cut reps or use dumbbells for the handstand push ups. Complete the handstand push ups in :30-:60. Target 10 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
Run 8 Flights of Stairs
8 Sit to Stands
8 Inverted Push Ups
ENDURANCE
4 x 400m, rest :60
6 x 200m, rest :30
8 x 100m, rest :15
11:42 MCx
12:29 MCx (6 HSPU)
14:43 MCx 2 abmats.
15:55 2 ab mats
17:44 12 cal bike 12 pull-ups w/gb 4 th rd Kipping pull-ups no band 9HSPUs 1 abmat
13:00 1abmat
19:07 12 PullUps ea rnd – 2 abmats rnd 1&4/1 Abmat 10# plate 2&3 – that was just hard
15:31
21 sit to stands
15 kipping PU
9 SHSPU
@ home
10:39 mcx
Endurance – 24:30(ish)
15:36 (ring rows, 20# DB press)
13:30 w/1 ab mat
16:30. Inverted push ups on box
17:09 (I think)
9 kpu; 1 abmat
14:29- 8 KPU/ 1 ab mat + 5# plate
17:10 – 2 ab mat SHPU
16:10
2 min bike
21 weighted situps 20#
15 bent over row 2/20#
9 strict press 20#
14: something
Bike, PU, 1 ab mat strict
14:?? 10 strict pull ups / 1 ab
13:48 8spu, 6 hspu