WODs
 | Thu, Jul 17 2014 |  |
| Max effort STRICT pull-ups | Ring Dips (Strict Max) | Tabata FullBody | Max HSPU EMOM |
Max effort STRICT pull-ups
(Reps)
Max effort strict pull-ups
*you can use a band if needed for as many strict pull-ups as possible in one set, be sure to record what band was used
|
Tabata FullBody
(Check In)
2 Full Rounds of each.
Complete 1 Round of each, repeat
20 seconds work of the following elements with 10 seconds rest between each element:
High plank(Hands) to low plank(firearms) walk
Elbow Side Plank with a Hip tap and hip rise (left)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
High plank to low plank walk
Elbow Side Plank with a Hip tap and hip rise (right)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
Rest 2 minutes
20 seconds work of the following elements with 10 seconds rest between each element:
Mountain Climbers
Burpees
AirSquats
Flutter Kicks
WallBalls (partner if equipment limited)
Medball Situps (partner if equipment limited)
Hollow Rock Holds
Handstand Hold
Planned: Thu,Mar1,2018 Thu,Dec14,2017 Thu,Oct5,2017 Tue,Aug8,2017 Mon,Jul18,2016 Fri,May20,2016 Wed,Feb17,2016 Sun,May24,2015 Thu,Mar5,2015 Thu,Nov20,2014 Tue,Oct14,2014 Thu,Jul17,2014
|
Max HSPU EMOM
(Reps)
5 Rounds:
Perform max number of full depth handstand push-ups in 30 seconds
Rest 90 seconds between rounds.
HSPU can be kipping or strict.
Abmat with plates or Abmats as needed until a successful HSPU can be performed.
|
