The lunchtime crew at work!
WOD for Wednesday, April 16, 2014
WODs at 6, 7, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
What did you most enjoy: double unders, wall crawls, mountain climbers, sit-ups, or rowing? I enjoyed them all!
Congratulations to all of you who achieved a baseline dead-lift PR. Just imagine what you’ll be able to lift by the end of the strength cycle!
Endurance athletes completed 2 rowing tabatas, with a 4-min rest between sets. Talk about gruesome.
If there’s enough interest, I’m considering offering a Monday/Wednesday endurance session (in addition to Tuesday/Thursday session) beginning in May of June. Uhm, let me know if you’re interested!
Skill
Muscle-up progressions
Coach Paul will be attending all sessions, and will teach you muscle up progressions. He’s just that nice.
Conditioning
AFAP
Option A
30 muscle ups
Rest 2 minutes
40 burpee box jumps (30/24)
Rest 2 minutes
50 back squats and/or front squats @ 135/113
Option B
25 muscle ups
Rest 2 minutes
30 burpee box jumps (24/20)
Rest 2 minutes
40 back squats and/or front squats @ 115/103
Option C
20 muscle ups
Rest 2 minutes
20 burpee box jumps (20/17)
Rest 2 minutes
30 back squats and/or front squats @ 95/63
Choose the option that best allows you to complete the required reps at the required weight (if possible). You may scale muscle-ups, e.g., jumping muscle ups. You may also complete 1 dip + 1 pull-up for each muscle up.
The bar will begin from the floor.
Subtract 4 minutes from your finishing time.
