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Jul 252011
 

Today is WOD # 201!!!  We’ve come a long way and will continue down our path to Elite Fitness in new and fun ways as we continue to grow as an affiliate, a community and family.

 

Warm up:
Joint mobility
row 500 meters
10 each of:

  • pull ups
  • push ups
  • ring dips
  • toes to bar
  • double unders
  • overhead squats

 

Strength:
3 max rep sets of ring dips

 

WOD:
21-15-9
handstand push ups
toes to bar

 

Episode 231/365: Pull Up Shoulder Clonk, and Better HIp Folding

 

Post max reps and time to comments

  6 Responses to “”

  1. megan says:
    July 25, 2011 at 10:25 AM

    6:57 2 ab mats for HSPU

  2. Shayne says:
    July 25, 2011 at 1:07 PM

    6:40 2 ab mats for HSPU

  3. pch49 says:
    July 25, 2011 at 1:51 PM

    10:00 2 mats HSPU

  4. Linda Sawano says:
    July 25, 2011 at 5:48 PM

    7:23 2 1/2 ab for HSPU

  5. DScobel says:
    July 25, 2011 at 6:49 PM

    7:57 2 ab mats

  6. Ish says:
    July 25, 2011 at 8:58 PM

    8:38
    2 ab mats

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