WOD Monday 8/28/17

by | Aug 27, 2017 | News | 13 comments

Warm-up
Coach’s choice

WOD prep
Kipping pull-ups and Pose runninng.


WOD

Double Star
3 rounds for time of:
30 pull-ups
400-meter run

*Scaling this WOD
Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 10 consecutive pull-ups, attempt this workout as prescribed. Athletes who can complete 5 or fewer unbroken pull-ups should reduce the number of reps each round. Strive to keep each 400 run within 15 seconds of the last.

Option 2:
3 rounds for time of:
20 pull-ups
400-meter run
*Start each round with pull-ups. If at any point you cannot complete 3 unbroken pull-ups, finish that round with rings rows.

Option 3:
3 rounds for time of:
20 ring rows
400-meter run

During your warm-up, experiment with foot placement in the ring row. Find a position that allows you to complete 10 consecutive reps. Moving the feet further away from the rings will increase the difficulty.

Post WOD
Choose at least  one or all 3 if you have the time
1. Overhead banded distraction 2 minutes per side.
2. Foam roll lats 2 minutes per side.
3. Yoga block on wall with Lax ball 2 minutes per side.

 

13 Comments

  1. Beth
    Beth on August 27, 2017 at 11:46 am

    Yay, gymnastics workout:)

  2. Deb.
    Deb. on August 28, 2017 at 7:19 am

    Double Star: 15:13 Rx

  3. JD
    JD on August 28, 2017 at 7:50 am

    11:58…but only 20 pull-ups per round. The shoulders must live to fight another day!

  4. Ilana
    Ilana on August 28, 2017 at 8:14 am

    16:04 (25 pull-ups per round) and despite wearing gloves and doing single pull-ups, I managed to tear up my hand!

  5. Elizabeth
    Elizabeth on August 28, 2017 at 11:03 am

    15:26 rx

  6. Beth
    Beth on August 28, 2017 at 1:34 pm

    14:11rx

  7. Dawn
    Dawn on August 28, 2017 at 4:57 pm

    11:52 Rx — Quick fun workout! Let’s do this one again!

  8. DT
    DT on August 28, 2017 at 4:58 pm

    12:28 RX

  9. Justin
    Justin on August 28, 2017 at 7:54 pm

    9:18 RX

    Yet again chasing the young buck Alex

  10. John(Frozen)
    John(Frozen) on August 28, 2017 at 8:19 pm

    12:42 rx

  11. Ryan
    Ryan on August 28, 2017 at 9:00 pm

    10:29 rx – lost a good :20 +thinking the wod ended on the pull-ups 🙄

  12. Jon
    Jon on August 28, 2017 at 9:49 pm

    9:18 RX

    My lungs hurt.

  13. Roland
    Roland on August 28, 2017 at 10:24 pm

    12:12 RX