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Thursday, June 30th

29
Jun

Thursday, June 30th

WOD

Three rounds for reps:
90 Seconds Box Jump, 30/24″
90 Seconds Chest to Bar Pull-Ups
90 Seconds GHD Sit-Ups
90 Seconds Row for Calories

Rest 30 seconds between each movement.

Today is a good day to push your gymnasty limits! If you can only do one chest-to-bar pull-up, or one 24-inch box jump, that’s okay!

Post total reps to Comments.

July 4th Holiday Schedule:
Sunday 10am Class Only, Open Gym from 11 to 1pm.
Monday Independence Day WOD at 10am in the Park

0 Response

  1. Matt

    Death by Calories on the Rower
    Set up a 1 minute interval with no rest. Rowing into the minute is permitted.
    20 + 14

    This got tough at about 13, when I no longer had time to unstrap and stretch my legs.

    1. Matt

      Today’s WOD, heavily modified because I’m a wuss
      90sec on 30sec off
      Bar Dips – 28/28/28
      Strict Chest Hair to Bar Pullups – 12/11/12
      Strict Deficit HSPU (45’s) – 14/10/9
      Farmer’s Walk 2 x 32kg – 250/300/350ft

  2. BAston

    Solo 6am session

    224 reps rx+ (Bar MU’s instead of C2B)

    I don’t remember my total breakdown bc someone erased my board before I got to take a pic of it.

  3. elove1

    In the blazing afternoon sun
    a) 10 emom of some light clean stuff
    b) main event:
    10-9-8….1
    Deadlift, 185
    In btw each set
    Walking lunge out 20 steps
    Burpee broad jump back
    – 20:09
    c) cool off in the hose

  4. robseda

    271 rx
    Started with bar MUs- that ended quickly
    BJ: 20-20-20
    C2B: 11-20-15
    GHD: 35-25-25
    Row: 30-25-25

  5. johanna

    Sayre Park Weightlifting Club in Chicago:
    15 min EMOM power clean (weights in kilograms) turned into 17 min
    45-47-49×2-50×2-52-53-54-55-56-
    57-58-59-60PR-61PR-62F

    Push Press
    35(3)-37(3)-39(3)-41(3)
    Push Jerk
    43(2)-45(2)-47(2)-49(2)
    Split Jerk
    51(1)-53(1)-55(1)-57(1)

  6. Tapout

    336 Rx
    Except for step ups, sit ups and pull ups (BAston that one’s for you)

    29-26-30 Step ups
    10-11-11 Pull ups
    50-50-50 Sit ups
    23-23-23 Row

  7. Melissa TruHero

    Yesterday’s “California girl”
    14:46 Rx’d – everything sucked today

    Then one round of today’s wod
    BJ (step-ups): 28
    C2B: 7
    GHD: 35
    Row: 22
    = 92

    1. JLee

      Pull ups need lotta work. 1st time on the GHD got smooooked half way through round 1 oops.

      Box jumps and rowing steady