NEWS
- TUE WOD Recording
- Wellness in February: Maintenance
WOD
“Bigger Than Us”
On the 4 Minute for 7 Rounds
300 Meter Run
20 Handstand Shoulder Taps
10 Medball GHD
300 Meter Run
20 Handstand Shoulder Taps
10 Medball GHD
On the 4 Minute for 7 Rounds
300 Meter Run
20 Box Shoulder Taps
10 Medball GHD
On the 4 Minute for 7 Rounds
200 Meter Run
20 Plank Taps
10 Medball Sit Ups
WOD GUIDANCE & GOALS
On the minute, means move fast and there will be a rest built into the intervals! Run the 300 meters around 1:15-1:30 (scale if needed). The 20 shoulder taps (10 per side) will take around :30. If you’re proficient at handstand walking, try the shoulder taps freestanding! For the medball GHD’s, target :20-:30. You will have at least 1 minute of rest before the next interval.
Post Intervals to Comments.
HOME WOD
On the 4 Minute for 7 Rounds
300 Meter Run
20 Handstand Shoulder Taps
20 Sit Ups
ENDURANCE
6 rounds
600m run, 200m easy
2:21-2:28 shoulder shifts
2:33-2:30-2:33-2:34-2:31-2:35-2:36
375m row/wall walks & lifts/Med ball GHD
2:30-2:29-2:44-2:49-2:55-2:24-2:36 – 375 m Row, attempted shoulder taps
2:27; 2:24; 2:10; 2:16; 2:12; 2:19; 2:06 MCx row
2:22 / 2:21 / 2:26 / 2:29 / 2:33 / 2:34 / 2:52 MCx
2:41, 2:36, 2:21, 2:28, 2:24, 2:31, 3:01
Handstand lifts rounds 1-6
Taps round 7 (first time I’ve done shoulder taps)
2:19-2:33 handstand shoulder shifts
2:26; 2:40; 2:36; 2:29; 2:22; 2:20; 2:14
375 row
2:08-2:11 mcx
2:23/21/22/24/25/28/26 – 300 m row/box taps
2:27, 2:25, 2:22, 2:24, 2:23, 2:23, 2:15
300m row, 1st time handstand holds (20 secs), GHD MB situps
2:56/2:47/2:45/2:42/2:42/2:53/3:03
14 shoulder taps, last round 18
3:00/3:00/:04/:02/:04/:08/:23
Row
I’m a slow, slow hs tapper
2:20 average
300m row, 20 freestanding handstand taps (got 10 in a row)!
2:52, :40, :33, :43, :36, :43, :25
18 cal bike, WW hand shifts
2:17/ 2:20/ 2:18/ 2:22/ 2:20/ 2:24/ 2:21 (row and hand shifts)
MCx 2:23-2:59
2:10-1:53 MC w/ 18 cal bike. a bunch of my taps did not hit my shoulder. got progressively faster.