NEWS
- No Classes THIS SUNDAY!
WOD
“Hit Rewind”
3 Rounds:
21/15 Calorie Bike
7 Bar Muscle Ups
35 Double Unders
Rest 2 Minutes
WOD Guidance & Goal: Push to finish the bike in 1-1:15. If you’re proficient at bar muscle ups go 4/3 or unbroken. Fast singles are another great option. Scale to chest to bars, strict pull ups or banded strict pull ups. Intervals should be 3-5 minutes.
Post Total Time to Comments.
ENDURANCE
1x400m, rest 1 min
2x300m/100m easy
Rest 3 min
1x400m, rest 1 min
3x200m/100m easy
Rest 3 min
1x400m, rest 1 min
4x100m/100m easy
3:24, 3:42, 3:53 CTB (linked 4!), 10 DUA
Great CTBs today!
Crushed it, Brett!! ?
5:30, 5:06, 6:03, Banded BMU/attempts (6, 4,2)
First banded BMU!!
Hi Katherine!
That was totally auto correct (or multi-tasking). I meant to say GO Katherine!
Great work Katherine!
that’s awesome! hang on to that feeling
2:39/2:44/2:59
Green band pull-ups, slam ball
4:35/5:00/5:00. Rx
I really like that WOD, except for the bike part. I don’t like the bike part.
4 bmus in a row then singles
5:19/5:27/5:01 w/jumping bmu from 24” box
Solidly programmed wod – big mental game to keep moving after coming off that bike!
5:52/ 3:55/ 3:38 15c/ 12/ 12, box JBMUs rd 1, then blk b PUs, DUAs
4:16 (24” w/45# plate), 4:39 (changed to 30” after MANY attempts), 2:53 (30”); singles
4:07/3:40/4:45 Rx. Thought I was done but didn’t do last DUs. Ran back and did em. Time adjusted accordingly.
19ish – spent a lot of time on BMU attempts…dangerously close to getting one
Sam= best BMU coach ever
I apologize to anyone that was within earshot of my tips to Kevin 🙂
Dude you’re right there… any day now.
1:50 / 2:06 / 2:32
3:47/3:57/4:12 jumping 24” box MUs; DUAs
3:57, 3:40, 4:05 black band struck pu
2:50/2:55/3:35 Rx
unbroken BMUs
3:07/3:30/3:19 black band SPU
3:23/3:17/3:40 purple band BMU&A
3:19/3:37/3:40rx
17:39 total
50 su
El Guapo
2:20/2:32/2:42 rx
Was not expecting that to get so gross so fast.
3:37, 4:07, 4:41 Rx
3:21/ 3:24/ 4:02- CTB
3:22 / 3:47 / 4:29 Rx
2:32/ 2:35/ 2:43.
SPU with Black and purple bands. Tough day with DUBs- mostly only twos or threes at a time. Spent most of my time on them.
2:57, 3:07, 6:26, ring rows with feet on bench
Completely lost my dubs in the last round – clearly
2:40/2:42/3:11?