WOD Blog
 | Fri, Oct 9 2020 |  |
| Fri Oct 9 2020 | Fri Oct 9 2020 Strict Ring Dip Toes to Bar | Christine | PowerAbs Day 5 |
Fri Oct 9 2020
(No Results Tracked)
1:00 bike row or run
pigeon pose plus wrist stretch
barbell thoracic extension
child's pose on box
push up to down dog
15 russian kb swings
5 scap, strict, kipping pullups
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Fri Oct 9 2020 Strict Ring Dip Toes to Bar
(Rounds)
Ascending ladder for 6:00
1 Strict Ring Dip, 1 Strict Toes to Bar
2 Strict Ring Dips, 2 Strict Toes to Bar
and so on ...
Continue to add one rep to each movement per round until 6:00 cap.
Focus on complete control throughout the movement.
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Christine
(Time)
3 rounds
500m row or 400m run
12 deadlifts 225/155 185/135
21 box jumps 24'/20'
| Clint | 12:31 Rx | row | | Lori | 12:42 Rx | RXm 135 row | | Spencer | 17:16 Rx | row | | Payton | 13:58 | 155 run | | Kerop Ma | 14:10 | 95 stepups 20' box run | | Scott Ande | 14:38 | 135 stepups 24' box run |
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PowerAbs Day 5
(Check In)
See video https://youtu.be/QqtmBtcyXjw
3 Rounds - One Movement At A Time For The Time Listed
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Planned: Fri,Aug20,2021 Fri,Aug13,2021 Fri,Aug6,2021 Tue,Oct27,2020 Wed,Oct21,2020 Thu,Oct15,2020 Fri,Oct9,2020
| Scott Ande | Yes | | | Kerop Ma | Yes | | | Clint | Yes | | | Lori | Yes | | | Spencer | Yes | | | Payton | Yes | | | Steve L | Yes | |
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