Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
SKILL - bridge (back bend)- This requires good flexibility of the "anterior chain" (shoulders, wrists, abs, hips, etc). Can you bridge up? If not, try laying over the blue mats to get into position. If you can bridge up, how long can you hold it? 10, 20, 30, 60 sec??? Bridge up atleast 5 times, holding for 5-10sec each time.
Check out the Member Spotlight page! Congratulations, Mitch!!!!!
15 comments:
Big Dawgs and Pack:
As Rxd
Puppies:
Cut the work in half!
Buttercups:
Do three rounds of work:
Subs:
Pull ups- Assisted or Beginner pull ups
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!
Scaled WOD courtesy of BrandX
this video is funny! http://www.nba.com/insidethenba/?p=502374&s=5083307&i=938264
charles barkley gets made fun of for doing crossfit!
:)
haha, I saw that one! Very good.
Mitch needs to be the official Carport Spokesperson, well said Mitch!
i love mitch's crossfit story! one of the best aspects of coaching is seeing people like mitch at the beginning of 101 to a few months later watching the same person that could barely finish a 101 wod totally bust out some major work! it's inspiring and motivating and endearing and exciting and....! i could go on!
congrats mitch! we will miss you so much when you move! :( make sure you drop in on the blog every now and then to tell us how you're doing!
315- sub'd burpees for pullups
Paul-why did you sub burpees?
Don't have a pullup bar at home. Couldn't make it to the box because the wife is out of town and I had the girls with me.
342
Congrats Mitch. Your a big guy but you can do some burpees pretty darn fast.
Oh yea, good thing you weren't around for Filthy Fifty Two
Good job old man! I got 315 today. Lots of energy in the 6:30pm class.
Everyone did good today. Sam rocked it out this morning.
bring the girls to the gym!
273 or 274. i can't remember exactly.
it was great to see russ back in the gym and it was great to see 2 of our last month's 101'ers!
i'm happy to report we all did our skill work today! :)
205 of c2b, hspu, ghd, ohs
340
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