NEWS
- Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
- Movement Challenge: 250 Burpees
WOD
“Gotta Know”
For QUALITY NOT TIME
5 Rounds
3 Strict Handstand Push Ups
6 Strict Pull Ups
9 Pistols
For QUALITY NOT TIME
5 Rounds
3 Strict Handstand Push Ups
6 Strict Pull Ups
9 Pistols
12 Calorie Bike
Cash Out…
WOD Guidance & Goal: For every movement, focus on range of motion and perfect execution. For handstands, scale to abmats or a bench. To scale the pull ups use a band you can do 2 reps then need to take a break. Pistoles, use a plate for more ankle flexion, a plate or post for balance, or do step ups for knee injuries. The bike, gun it!
Post Modifications to Comments.
ENDURANCE
5 rounds
plate push 60m
5 burpees
rest :30
BHSPUs(toes), p&r band PUs, stepups
1 ab mat + plate, 3 pull ups, pistols to ball
Box hspu from knees. Pull ups with thick blue band about halfway up rig (it was my first time getting my chin above that bar!) Pistols holding onto rig
3 HSPU – 10# plate + ab May
6 Strict pull-ups- Rx
9 Calorie Bike – Rx
12 Pistols – 5# plate under heel
Rx
3 HSPU to 2 ab mats (later rounds were not all the way down)
6 SPU (1 strict, 5 with lightest red band)
9 cal Quality biking
12 Pistols to med ball
“Attended”
Not all pistols to standard.
2 abmats
✔️ w/2AMs, 1/2 RBPU, rig assisted pistols
Enjoyed having a relaxed morning at Daybreak to work on form.
Still hate the Ass. Bike though
El Guapo
1 abmat and 3 strict-ish pull-ups
Great WOD!
Also: finished my 250 burpees!!!
Pistols to a bench on my right leg. Everything else Rx. Super fun and relaxed!
Finished burpees too. Thank God.
Showed up – that was fun!
Hspu- 1 mat +#5 (try just mat next time)
Pull-ups- Rx mostly 4/2
Bike- tried to keep it 60-62 rpm
Pistols – to a ball, right leg def not as strong as left
1abmat+10# / 3 PUs / rig assisted Pistols
1 ab mat + 10# plate / 4 pull ups, red band / air squats
Finished burpees with Bill for challenge (100 today, 150 2 days ago).
Pistols with 10# plate everything else Rx
1 mat/ 3 SPU
1 ab Mat+5lb/SPU not quite Rx(last round with thin purple band to work on zero movt form)/bike and pistols Rx
Thanks Jackson for the SPU coaching.
First day back this year after being sick as a dog for weeks… After round 1 I thought “hmm, not so bad, I didn’t lose much…”. Midway in round 2, I was like “wtf…”.
So at least I was at class!!! Can’t wait until tomorrow! Great class Bill, thanks for the push!
2 abmats + 5#, 1 (Pu) +2 w/red band, rig assisted pistals