WOD Blog
 | Wed, Sep 30 2020 |  |
| Wed Sept 30 2020 | Strict HSPU Strict Pullups | Wed Sept 30 2020 Gymnastics Stamina | Diddly Squat |
Wed Sept 30 2020
(No Results Tracked)
2:00 bike row or run
5 push up to down dog
5 russian kettlebell swings
5 scap pu 5 strict pu 5 kip pullup
pigeon pose and wrist stretch
barbell thoracic extension
child's pose
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Strict HSPU Strict Pullups
(No Results Tracked)
For Quality:
100% of Max Effort Strict HSPU
100% of Max Effort Strict Pullups
Rest 1:00
80% of both
Rest 1:00
60% of both
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Wed Sept 30 2020 Gymnastics Stamina
(Reps)
Gymnastics Stamina
On the 2:00 x 3 rounds
10/7 Bike or 10/7 row or 100m run
Max Ring Muscle ups, bar MU or chest to bar in time remaining
Score: Max total reps
We're repeating this workout from 9/16/2020 with a goal to achieve more total reps
BAR MUSCLE UP
-Establish yourkp (hollow/superman) on the bar
-From your arch or superman position , move to kick you legs back under the bar and then levering yourself back, push down like you're trying to bring the bar to your hips
-As your knees and legs are lifting into the air with the elevation, think about aggressively popping your hips.
-Relax your grip, let both of your hands slide around the bar at the same time
- Engage your core, and allow the torso to pivot over the top of the bar, then lock arms out at top
| Kevin M | 15 bmu Rx | | | Clint | 15 bmu Rx | | | Bailey | 12 bmu Rx | | | Daniel E | 12 ring and bar mu Rx | | | Marcus | 5 bmu Rx | | | Daniel St | 3 bmu 9 c2b Rx | | | Keira | 17 c2b band | scaled | | Andrea P | 15 assisted pullups | scaled | | Kelila | 15 bmu band | scaled | | Lori | 13 bmu band | scaled | | Payton | 12 pullups band | scaled |
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Diddly Squat
(Time)
30:00 TIME CAP
3 rounds
800 m run
20 toes to bar
10 front squats 185/135 155/105
| Bailey | 18:50 Rx | | | Clint | 19:29 Rx | | | Lori | 22:07 Rx | RXm 105# | | Marcus | 23:33 Rx | RX+ 205# | | Daniel E | 15:56 | 135# | | Kevin M | 19:24 | 155# | | Payton | 22:10 | 85# | | Daniel St | 22:12 | 155# | | Andrea P | 22:15 | 75# knee ups | | Keira | 23:55 | 85# | | Kelila | 24:11 | vest 85# knee ups |
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