070913 THURSDAY

RachellePullup.jpg

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.

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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 🙂