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2014-01-21

2014-01-21 Wod

Skill: Pullup work (Week 2 see below):
3 Rounds
40 Pushups
50sec Handstand Hold
60 Air Squats

 Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups


Week 2

 0-5 Pullups
5,4,4,4 Pullups w/ negatives (4sec descent)
10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)


5+ Pullups
5,4,4,4 Pullups w/ negatives (5sec descent)
3x 12 Bent Over Row (+ 10-20# each set)
2014-01-21

9 comments:

  1. UnknownJanuary 21, 2014 at 7:01 PM

    Strict for Sofia and Dan.

    ReplyDelete
  2. AnonymousJanuary 21, 2014 at 7:13 PM

    Strict as hell today.. Was glad that the WOD was posted early. Due to the lack of equipment needed for today's WOD, I was able to knock it out in my garage here at home. Was feeling guilty that I wasn't going to make it to the BOX today, but low and behold the WOD was a perfect at-home WOD.

    ReplyDelete
  3. TatyanaJanuary 21, 2014 at 7:30 PM

    Super strict. Wine would be nice today, but tea will do... I guess.

    ReplyDelete
  4. MattJanuary 21, 2014 at 9:17 PM

    Strict

    ReplyDelete
  5. mamaconnJanuary 21, 2014 at 10:00 PM

    Strict St

    ReplyDelete
  6. UnknownJanuary 22, 2014 at 8:31 AM

    strict adherence.

    ReplyDelete
  7. UnknownJanuary 22, 2014 at 8:32 AM

    AND- we still have 5 spots open for Habitat for Humanity this Saturday!! Put your muscles to good use and help out your neighbors :-)

    ReplyDelete
  8. ShaJanuary 22, 2014 at 10:02 AM

    Strict Adherence EVERYDAY! :)

    Breakfast: Omelette with Chicken and spinach, 1 date
    Snack: 15 Pistachios
    Lunch: Skipped
    Snack: Chicken Chilli
    Dinner: Loved it!.. Turkey Patties and vegetables.
    Lots of Water

    ReplyDelete
    Replies
    1. ShaJanuary 22, 2014 at 10:11 AM

      One bottle of 100% Raw coconut water.

      Delete

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