WODs
 | Thu, Jan 21 2016 |  |
| 20160121 Summary | PullUp Negatives | BULGARIAN Split Squats 7x5 | 3 RFT 5-7-9 |
20160121 Summary
(No Results Tracked)
:30
Warmup
10 passthroughs
15 Double Unders
30 sec HS Hold
30 sec Hollow Rock Hold
10 Kip Swings
30 sec Superman Hold
30 Sec 3rd world Squat
15 Double Unders
10 Reverse Passthroughs
:40
PullUp Negatives
:55
Bulgarian Split Squats
:20
3RFT 5-7-9
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PullUp Negatives
(Reps)
Every minute on the minute (10 minutes) complete a 3 second hold to a 7-10 second tempo negative pull-up.
Scale with a box or jumping pullup to start with your chin over the bar.
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BULGARIAN Split Squats 7x5
(Weight)
Complete 7 rounds of 5 reps:
BULGARIAN Split Squats
beginning at no more than 25%
add weight every round
***if you begin to destabilize, do not increase weight, reduce to last stable weight***
Utilize a 12', 18', 20' box or a bench as appropriate)
Planned: Wed,Aug27,2025 Wed,Aug6,2025 Wed,Jul30,2025 Tue,Jul29,2025 Tue,Oct10,2017 Mon,Aug28,2017 Fri,Jul29,2016 Thu,Jan21,2016
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3 RFT 5-7-9
(Time, Rx2)
3 Rounds for Time:
5 HSPU
7 MedBall Sit-ups (20/14)
9 Walking Lunges (45/25)
Rx + 6in deficit HSPU,
Men: 70# KB overhead lunge
Women: 45# plate overhead lunge
| Sarah | 2:54 Rx | 20# medball, 25#plate | | Duane | 3:18 Rx | |
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