.
Preheat:
Group Warmup5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Pronations to Pushups
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
200m Run
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang CleansWOD
- Weighted Pull-ups, 7 x 1
- scale to jumping negatives
- -rest five minutes-
- 10 x 100m Sprints
- 90 seconds rest between rounds
Dessert
- 20 Med-Ball ‘Handoffs’ 8#/4#
Food for Thought:
“There is never an absolute answer to everything, except of course that you have to do your squats.”
by Coach Rippetoe.
60lbs holding with feet, The sprints reminded me why I was always on the line in football
Lots of serious business on the tarmac today. A shout out to D.L. for slaughtering the Pullups with +85lbs and to Chris F. for being mmmmonster huge and pulling it with a +90 A big foam finger to Jason D. for slapping out that 11.5 sprint, badass, good sir!
70# holding with chain+belt. holy crap those sprints hurt. I almost made friends with the meal deposit bucket
55# weighted pull-up, sprints, hard and my ass and hamstrings are screaming now! 7PM! Foam rolling at home! Hope I can do any-type of squats tomorrow?!
Chef, definitely happy with that 11.5 second 100 meter sprint myself. Not bad for an old fart like me. But man do I hate running on concrete. My feet are killing me. Weighted pullups topped out at 40-lbs.
Jamie, bring on that challenge when you feel better. Push me, push me!
75# max on the weighted PU. Came close a couple times with 80 – next time I’ll get it for sure. Sprints hurt so good – I think I need to work on my starts.
I’ve never done a weighted pull up before as I was never good at pull ups. I maxed out with 45#, again one more reason I dig x-fit! Chef, we cooked up the scallop and bacon salad, that was good stuff. No fennel at any of the stores around here so I had to use Romaine.