Rachelle using the band for assisted pullups (40!).

Can’t do pull ups yet? Start with jumping pull ups. Move on quickly to assisted pull ups (with bands, or a spotter). Keep practicing your kipping form! Soon you’ll be on your own.

0800h WOD w/ Luca

Another great work out at the shed today, worked on our legs with some pull ups and burpees for fun, the W.O.D. was:

50 Stick O.H.S.

10 Burpees

50 Box Jumps

10 Burpees

50 Over head Lunges with the stick

10 Burpees

50 Pull-Ups

10 Burpees

We had a newbie, Brendan, so we all did the Newbies Wod as a warmup minus Pull ups. Post wod, we finished with three 1min rounds of Plank with 1min rest in between.



You think you’re tough. . try ‘Swimming to Antarctica’

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  • Luca Z.

    Jon 9:00
    Josh 10:49
    Rick 10:40
    Luca 12:52
    Josh2 13:11
    Brendan newbies (6:10) then 13:52
    Sarah kept time for us
    Jon you’re a true fire breather,great working out with you all, see you next week

  • Anne

    Yes, there was a Thursday night class and Yes, I did attend!!! Thanks Brian for driving all the way out from Stockton and supporting me. You ROCK!!!

    We stretched and then did a warm up, followed by the follow WOD:
    2 Dumbell Bench Presses (Me 2-25lbs, Brian 2-50lbs)
    Weighted Pull-ups (Brian 45lbs, me, my butt and thighs are heavy enough)
    15-12-9-6-3 reps

    Rest then…

    Straight Leg Dead lifts (me 55lbs, Brian-135lbs???)
    Front Squats (me 55lbs, Brian 135lbs???)
    15-12-9-6-3 reps

    You all missed out!!!
    See you next week Brian 🙂