Tuesday, June 20th

19
Jun

Tuesday, June 20th

Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.

WOD

10 Rounds:

Start at the bottom of the hill.
Run one hill sprint.
Walk down the hill to recover.
If you have one, wear a stopwatch and record your times.

Compare to 10/2/16, and post times to Comments.

Cash-Out:

Accumulate 5 minutes in a hollow hold.

41 Responses

  1. JLee

    10 hill sprints
    25 – 31 secs most of the middle rounds at 29

    Accumulate 5 mins in a hollow hold
    Check but brought knees in halfway through

  2. ally

    Slowest run at 39. Fastest 35, most around 38.

    Accumulated 5 min in hollow hold (knees in for most of it)

  3. chad

    I will be having a fun obstacle course warm up for 7 & 8 pm if anyone is interesting coming to try it out!

  4. ERIC S.

    Minutes 0:00 – 5:00:
    3 Pausing Strict HSPU (pause for 2s with head on floor)
    3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
    Minutes 5:00 – 10:00:
    10 Second Ring Support Hold
    5-10 Inverted Barbell Row (1 second pause)
    Minutes 10:00 – 15:00:
    6 Strict Toes to Bar (or as high as we can)
    3 Inchworms

    For Time:
    25/20 Calorie Assault
    800 Meter Run
    30 Kettlebell Swings (53/35)
    20 Barbell-Facing Burpees

    7:38 Rx’d

    1. JoJo

      ACTIVATION
      500 Meter Light Row into…
      3 Rounds:
      10 Hollow Rocks
      10 Superman Rocks
      5-4-3-2-1:
      Spiderman and Reach, each leg
      Inchworms

      Barbell Warmup with an empty barbell:
      5 Good Mornings
      5 Back Squats
      5 Elbow Rotations
      5 Strict Presses
      5 Stiff-Legged Deadlifts
      5 Front Squats

      STRICT GYMNASTICS
      Minutes 0:00 – 5:00:
      1 Wall walk
      3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
      Minutes 5:00 – 10:00:
      10 Second Ring Support Hold
      5-10 Inverted Barbell Row (1 second pause)
      Minutes 10:00 – 15:00:
      6 Strict Toes to Bar (or as high as we can)
      3 Inchworms

      For Time: “DOWN SWINGING”
      25/20 Calorie Assault
      1000 Meter Row
      30 Kettlebell Swings (53/35)
      20 Barbell-Facing Burpees

      7:44 Rx’d

  5. Alice

    hill sprints with the fresh air crew:
    28-27-27-28-28-28-29-29-29-29

    hollow hold: 9:50
    [hands at sides after 40sec/30sec]

  6. dtm

    Max Strict HSPU: 14/12/8/7/6
    Max Hollows:1:23/1:01/:42/:46/41

    30-20-10
    Dead high-pulls 35#dbs
    Single DB Thurster 35# db
    6:38

  7. robseda

    Hotel wod
    30-20-10
    20# Wallballs (adding the s makes this word look funny to me for some reason…)
    50# alternating Dumbbell snatch
    2×50 Farmers carry walking lunge steps
    11:10

  8. Matt

    Made up yesterday’s, and after much internal debate, decided to modify to preserve load stimulus instead of movement pattern

    E2MOM
    4 rack pulls at 355
    4 strict c2b
    12 push-ups
    Woof

  9. Matt

    Made up yesterday’s, and after much internal debate, decided to modify to preserve load stimulus instead of movement pattern

    E2MOM
    4 rack pulls at 355
    4 strict c2b
    12 push-ups
    Woof

  10. Ashley Moduno

    WOD:
    Best 30 seconds worst 37 seconds
    Did the hollow rock hold but defffffinitely didnt have great form

    50 du’s
    40 push press (2×25# dumbells)
    30 wall balls (14#)
    20 burpees
    10 t2b
    5 hspu
    9:13

    50 ring dips, 50 push ups in sets of 10. Thin red band for dips

  11. Ashley Moduno

    WOD:
    Best 30 seconds worst 37 seconds
    Did the hollow rock hold but defffffinitely didnt have great form

    50 du’s
    40 push press (2×25# dumbells)
    30 wall balls (14#)
    20 burpees
    10 t2b
    5 hspu
    9:13

    50 ring dips, 50 push ups in sets of 10. Thin red band for dips

  12. Liz

    Chasing Caleb and Richie-the-scorpion
    27-27-28-28-27-28-26-27-27-27

    Hollow 7:31. 0:50 at first, then quickly deteriorated to single leg up for way smaller chunks

    Watching Chad’s amazing obstacle course rx

  13. Liz

    Chasing Caleb and Richie-the-scorpion
    27-27-28-28-27-28-26-27-27-27

    Hollow 7:31. 0:50 at first, then quickly deteriorated to single leg up for way smaller chunks

    Watching Chad’s amazing obstacle course rx

  14. Tapout

    10 Hill sprints

    32-33-33-34-34-35-36-35-35-34
    35-33-35-36-36-35-33-35-36-36 on 10/2/16

    Hollow Hold
    Basically 10 on 10 off
    total time 9:25

  15. dquat

    assbike aerobics.
    ascending 100c efforts for a total 500c

    100c 10mins
    100c 9mins
    100c 8mins
    100c 7:48mins
    100c 7:42

    ouch. 10min cool down

  16. dquat

    assbike aerobics.
    ascending 100c efforts for a total 500c

    100c 10mins
    100c 9mins
    100c 8mins
    100c 7:48mins
    100c 7:42

    ouch. 10min cool down