WOD 10/4/14
8 Minutes of Shoulder/Ankle/Wrist/Back Mobility
A- WU- 200M Run @ 70-90% RPE + 10 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Rounds -15 Minute Cap
B- EMOM 30 Minutes: 1st Minute: 50 Double Unders/2nd Minute 10 Pull Up/3rd Minute 8 Burpees
Notes: Scale Double Unders to challenging but manageable # of reps/For Pull Up scale with a box
C- NFT- 2 Rounds of: 1 Minute Max Reps: Banded Pull Apart; 1 Minute Rest between rounds + 3 Rounds of: 30 Seconds Max Reps Banded Push Downs; 30 Seconds Rest between rounds + 50 Dynamic Blackburn’s -8 Minute Cap
Post your scores to the Whiteboard.
Good Morning everyone,
A few quick announcements –
• we cancelled the WhiteBoard.
To all my Avid users, my apologies. Not enough athletes were using it. But please transfer your data into/onto a notebook or App. I advise “My WOD”
Also – please continue to share your experience in the comments section of our website.
•to all my WholeLife Challenge members – (Day 22)
We are holding a meeting on Friday night 10/17 @ 8pm. I will bring some Wine and we can discuss the challenge. 😉
•Please get your Tickets for the party guys, I need to finish prepping!
yeah- that was brutal
That sucks about whiteboard.
That EMOM was tough. Most rounds UB on DU’s and all rds of Pull Ups. Never thought 80 Burpees would be my rest.
7:50 on 2000m partner row with Nicole.