Thursday, August 4, 2011

You guys are doing AWESOME on our named wods week!  Don't worry - I will slow it down a bit next week to allow you to recover! 

WOD:
"Chelsea"
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10?

Scaling options:  You may only use a band if you have mastered the kipping banded pull-up.  No help getting into and out of the band, so keep this in mind for your set-up and if you truly want to use a band.  Otherwise please scale to jumping pull-ups.

You MUST use a wallball under you for your air squats.

If you have had to use knee push-ups for ANY wod within the last 2 months, I highly recommend scaling to knee push-ups from the beginning of this wod.


Endurance WOD:
Run 5K at 85% perceived effort
Swim 500m at 85% perceived effort
Bike 20K at 85% perceived effort