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Poor Theresa, ripped a few callouses. Sand down your callouses and use chalk to keep your hands from getting wet and soft. The Good news? She couldn't do pull ups a year ago and today she did 70 in 1 workout!
WOD
"Cindy"
AMRAP in 20 minutes of
5 pull ups
10 push ups (Try to touch your chest and thighs to the ground at the same time)
15 squats
We had a lot of fun this morning! Even the kids got to play!
WOD
Team format
5 rounds of
15 x 95# power snatches
run 400
For time
Congratulations Mark! A new friend from Bismark North Dakota gets his 1st muscle up today!
WOD
Helen or Heavy Helen
3 rounds for time of
run 400
53#kb swing 21 reps or 70# for heavy
pull ups 12 reps wear 40#vest for heavy
Mark swinging the 70# kb like it weighs 10#!
We worked on the press today. Going overhead by sheer shoulder strength is hard, and that is why it helps us get strong. Avoid excessive "layback" and suck your rib cage down with your abs.
WOD
Press 5-3-3-3-3
try to have a 3 sets of 3 at you heavy weight
Then
21-18-15-12-9-6-3
squats
push ups
for time
Then work on kipping or muscle up transitions
Craig purposely going upside down, for the first time in decades!
Why upside down. It increase your kinesthetic awareness, and core strength. Craig is an elite cyclist and has been noticing his cycling improvement by doing things that have little to do with cycling. It is also empowering to learn how to do things.
WOD
5 rounds
3 L-pull ups
4 bodyweight and 1/2 deadlifts
5 HSPU
for time
Rings add a whole new dimension to push ups!
WOD
4 rounds for time:
Odds row, Evens Run 400
40 Push Press 75#, scale this, if in doubt go lighter, trust me!
15 pull ups
15 ring push ups
picture is a little off, I was very shakey afterwards
WOD
Row 2K for time, 7 minutes of effort I imagine a few days of pain.
400 run
21 KBS
12 pull ups
400 run
15 x 95#(M), 65#(W) OHS
400 run
30 wall ball shots
30 box jumps
We combined 1 round of Helen, nancy, and Kelly
The Rack
WOD
weighted pull ups
5-4-3-2-2-1
get heavier as you go down in reps for a 1 rep max
Then partner up and
1-6, 6-1 pull up ladder (not weighted)
p1 does 1 pull up, then p2 does 1 pull up, then 2, 3,4,5,6,6,5,4,3,2,1 as fast as you can get through.
