NEWS
TUE WOD Recording: Here
WOD
“Play Date”
21-15-9
Dips
V-Ups
50 Double Unders
*10 min cap
At 10 min mark
EMOM 10
10 x 10 Meter Shuttle Sprint
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=kOJcuQ4gq5Q
WOD Guidance & Goals:
Complete 21 dips and 21 V-ups (or tuck ups) followed by 50 double unders (scale: 50 timers, jumping jacks or 65 singles). Then 15 dips, 15 v-ups and 50 double unders. Finish with 9 dips, 9 v-ups and 50 double unders. There is a 10 minute cap. At the 10 minute mark, immediately start 10 x 10 meters (33 feet = 10 meters) on the minute. Rest any remaining time within the minute (around :30) and repeat for 10 minutes. Target 7 minutes for the first WOD and target sub :30 for the 100m intervals.
ENDURANCE
4 x 800m moderate, 400m fast, 400m easy
BARBELL CLUB
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
5:20- table dips/JJ
x/:29/:29/:29/:29/:30/:30/:31/:32/:30- 4 sets of stairs
Handstand cash out 1:05/:30/:40
1.25 mi = 2.5
7:23 v ups on rounds 1-2 not pretty/tuck ups round 3
21 dubs on round 1/79 on round 3
Runs were :35-:37 (8-9 strides)
HSH 1:30/:35/:25
2 mile pre Wod run – 16:37
21-15-9 Wod 4:11 ( dubs unbroken)
Shuttle sprints – 33/33/34/ 35/33/34/34/36/34/32
HS Hold – 1:17/:45/:20
6:06
:27/:28/:28/:28/:29/:27/:27/:27/:27/:25
21-15-9 — 7:18 (dubs pretty broken)
36/36/35/36/37/37/36/36/36/34
didn’t time my HSHs after the 1st one (47 secs before wrist said no mas)
Oh yeah — did a few v-ups but mostly tuck-ups
6:42 dips/TTB/Dubs
Never been so happy to do toes to bar!!
Hatch Day 1 Week 6 instead of shuttles
1:00 hold then sets of anywhere from :30-:10
5:48 (50# DB Tricep Extensions, V-Ups, DU)
7:33 – dips/tuck ups/65 single unders
Sprints – 45,47,45,45,45,44,44,43,42,42
6:25 (2″ deficit push ups for dips)
Shuttles- :31-:33
HS Hold- 1:30/:45/:45
Ted & Liz
Ted 9:00; getting V-ups, dips with small knee bend, 20 SU-SU-DU/DUAs per round
Run 41 secs plus, then phone got to hot,
8:26 20 DU attempts
Average :44 sprints
7:40, dips, v-ups, 65 single unders
:45/50/48/53/48/46/51/44/45/51
6:24 ring dips/tuck ups/dubs (2 sets of dubs unbroken)
:29-:33 shuttles, not recommended to eat a bunch of pizza beforehand
5:54 jumping jacks
:28/:29/:31/:30/:31/:32/:31/:32/:31/:30
That cash out… W.O.O.F.
Julianna
6:17
Push ups instead of dips
65 single unders
Stairs x4
32/32/32/34/32/35/33/32/33/33
HSH
2 min
45 sec
15 sec
Jenna – 8:28 Rx,
37-37-39-39-35-35-42-35-41-40-38
Alex – 6:30 singles, doubles
35-35-35-35-35-36-35-35-36-33
4:23 (bench dips, varying degrees of knee/V-ups, dubs)
:30-:31 — holy quads