Reminder--Powerlifting class has been moved from 7:30pm Thursdays to 5:30pm Fridays. The rest of the week is Tuesday 7:30pm, Saturday 8:45am, and Sunday 10am. -RS
10 pass thrus
10 kips unbroken (focus on tight core, head through) no pull up
Group: 5 mins
1 minute single jump rope
4 minutes: max double unders
If you are a beginner, start with 1, then move to 2, then 3. If it is easier, add singles in between the double unders. Make an effort to complete as many double unders as possible.
Strength: Pistol Squats
SET: 3 sets of 5 to 8 reps, each leg. Rest 2 to 3 mins between sets and do mobility stretches.
As needed, assist pistols with a band or box, do them unassisted, or add weight.
WOD: With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up)
8/31/2011 10:12:42 am
Love the look if Thursdays WOD. Also, look at all these new coaches we have! Rae, Eric, Demian, Jackson.....Congrats all of you! Can't wait to catch a class with y'all!
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