WOD
 | Tue, Mar 31 2020 |  |
 | Happy Birthday: Brian B |
| 5 RFT-Wall Walks-Inverted Burpee-Jumping Lunges | FT-Strict Pull-ups-Air Squats-Row | 4RFT-Run-DB Swings-Pullups | Other Results |
5 RFT-Wall Walks-Inverted Burpee-Jumping Lunges
(Time, Int)
5 rounds for time of:
3 Wall Walks
6 Inverted Burpees
9 Jumping Alternating Lunges
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Rx2 Scales:
Wall Walk => 45 degree angle => 20-30 Shoulder Taps
Inverted Burpee => Hand assisted => without Handstand (See Video)
Jumping Lunge => Reverse Lunge
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3 Things:
- Wall walks will be the most taxing here. Give yourself some rest in between each (5-10 sec) and do your best to stick with it. 3 reps doesn’t seem like a lot, but they’ll add up.
- Inverted Burpee. This a brand new movement for most of you, so scale appropriately and just have fun with them.
- Goal: sub 12 mins
| Edward B | 11:36 Int | | | Adam vanvalkenburgh | 09:45 Int | | | Jennifer C | 09:11 Int | |
|
FT-Strict Pull-ups-Air Squats-Row
(Time, Int)
For time:
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row, 2000 m
15 Strict Pull-ups
30 Push-ups
45 Air Squats
Row, 1000 m
20 Strict Pull-ups
40 Push-ups
60 Air Squats
Row, 500 m
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Rx2 Scaling Options:
Strict Pull-up Scale:
- kipping pull-ups
- ring rows
Row Scale:
- Run: 1600, 800, 400
Workout Scale:
- 1/2 reps/distance
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4RFT-Run-DB Swings-Pullups
(Time, Int)
4 rounds for time of:
Run, 400 m
20 Double Dumbbell Swings, pick load
20 Pull-ups
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Scaling Options:
- Pull-up > Banded Pull-ups or *Ring Rows
*Make sure the difficulty is adjusted accordingly by adjusting foot placement
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| Wesley | Handstand Strength | Yes | Wrist Routine, Overhead Opener, Inverted Shrugs, Wall Walks | | Wesley | J.T. At Home | N/A Beg | Focused on quality movement and muscle contraction. | | Wesley | Pull-Up Strength and Skills | Yes | 5 x 3 Strict Pull-up, 2 x 10 Hanging Active Shrugs | | Chris S | JT | 6:50 | Knees on box. Feet on box dips | | Wesley | Murph Prep | Kipping Pullups 13-13-12-7-7-7, Pushups 30-18-12-12-12-12, Air Squats Max Reps 1:00x6 45-42-46-39-40 Rx | Kipping pullups and pushups were Max unbroken sets. With 20# vest | | DeAnna | All Hands On Deck | 16:03 Rx | Knee pushups |
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