Check out the WOD on May 3rd for Kipping HSPU tips
There was an epic showdown during Tuesday’s WOD. The workout (which seemed to be avoided by the lack of attendance) was a few 400’s with some chest to bars thrown in the mix. The bar was set by Kat at 5:30 am who threw up a time of 26.04. 75 RX chest to bar pull ups at 5:30 am is no joke! Coach Allie came in to take the 6:30 am class and posted a new top time of 21:42! The question was…will anyone break 20:00? The noon class brought in Ed, who took the top time from Allie by completing the WOD in 18:41.
It all adds up to be a regular day, a few people topping other peoples times, but the reason I am writing this post is because it all changed during the 5:30, 6:30 and 7:30 class. Todd H. posted the new top time of 18.16, Coach Matt tried to top it but came in at 18.18 and Dave Ross gave it his best shot, but came up with 18.17. Leaving Todd H’s 18.16 as the top time of the day.
Todd H. in Blue on the run
It is not all about the time… form, technique, efficiency and most of all a good workout trump speed. But the question is…does exercising in a group, posting times, and recording data push people further outside their comfort zone than they ever thought possible? Did you run faster because of the group, rest less because the person ahead of you? Of course! We will re-test this workout in the fall, which will provide the ultimate test…can you beat yourself!
Skill WOD
A1) 10 Min to find your 1 RM weighted Strict Pull up
(if you find it fast, or are still working on a band use this time to do sets of strict pull ups)
B1) Once that is found take 50% of that weight and do 3 ME Sets
(if your best strict pull up is with a green band then add a red to the green and do 3 ME sets)
WOD
21-15-9-6-3
Deadlifts (225/155)
Burpees over the Bar
Chest to Bar