WOD 7-24-12

24 Jul

The warm up has changed again. It is up on the board. Here is a quick break down not necessarily in the same order as the board. Do 400m Run around the block down 31st and back then 15 Air Squats, 15 Pullups choose a hard version for you to work on if you use a band use less of a band, work on an unbroken set of kipping or work on doing strict pullups, cossack stretch, good mornings with an appropriate BB or barbell. Use 45 if you can. 10 Hand Stand touches. I find that facing the wall way easier. Also make sure your hips are modulating or moving over the hand that is holding your body up.  Climb your feet up the wall and shuffle your hands as you walk. The closer your hands are to the wall the harder they will be. 30 double unders. Get them done. There might be another item but you can figure it out.

Tomorrow do:

For time:
30 GHD sit-ups ( make sure you are firing those legs down to start the movement)

225 pound Deadlift, 30 reps break up as needed or drop down to no less than 185 keep that back straight and shoulder back
30 Double-unders
95 pound Overhead squat, 30 reps break up as needed drop down to no less than 75
30 Pull-ups


2 Responses to “WOD 7-24-12”

  1. ben July 24, 2012 at 2:08 pm #

    16:22 Rx (it took 5 minutes to do the double unders)

  2. tori July 25, 2012 at 2:38 pm #

    22:25 –had to drop the deadlift down to 105, overhead squats to 33, and red band on the pull-ups. Still sufficiently hard and painful. 🙂

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