Thursday 2.04.10

Hey guys and gals. Great work by everyone over the first three days. Remember, The Compound will not be programming rest days. Since we are all not on the same schedule, a WOD will be planned daily. That being said, don't be a hero! If you feel run down and you need a rest day, take one! You'll come back stronger and more in shape after letting your body recover. Rest and recovery from intense training makes you better; not more training. If you need to rest, please do so!

For Thursday we're going to decompress the spine a little while still getting after it...

SWOD
Weighted Pull Ups (palms facing away from you) find your 3rm.
If you can't do weighted pull ups, do 3x max reps of strict (not kipping) pull ups, or a pull up progression of your choice. Don't make it easy on yourself! The goal is to work up to unassisted pull ups!

Metcon
Max rounds in 15:00 of:
5 Chin Ups (palms facing you) - Sub body rows on rings or assisted chin ups if needed
10 Push Ups
15 Box Jumps (use the tallest box you can jump to)

Remember it is preferable to rest when needed, rather than make the movements easier. Don't drop the box height or get assistance with the chin ups when an extra :20 of rest will get you going again.

Post pull up weights and number of rounds to comments! bc

13 comments:

  1. Max strict pullups: 13
    DWOD: 13 rounds (yes I beat Craig :)Great workout! Hate training alone, though. First time doing chin ups...my legs are toast!!!

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  2. Pullups 65lbs x 3
    DWOD: 12 rounds + 5 pullups.
    Thanks for the push on the alternating box jumps Kyle.

    Great score keeping Dave, You actually Showed up unlike Bill.

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  3. Weighte puulups 12.5 ils x 3 15lbs x 2

    DWOD x 8 rds

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  4. Pull-ups 7.5X3 1 at 10

    DWOD X 4 rounds 5 chins, 10 pushups 5 jumps

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  5. pull-ups body weight x3
    DWOD x 4 rounds 5 chins ups

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  6. Between yesterdays and today's workout, I lost my shoulders somewhere. Great workout. Thanks Craig.. I think

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  7. DWOD X 12 ROUNDS(STRICT PULLUPS) PLUS 5 PULLUPS, 10 PUSHUPS AND 7 JUMPS
    EVEN THOUGH I ONLY WEIGH 160LBS I ALSO BEAT A CERTAIN PERSON.

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  8. Pull Ups: 50x 3, 60x 2
    Metcon: 9 rounds (15:00 version)

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  9. Pull ups: 30x3
    Metcon: 5 rounds (15:00 min verson)

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  10. When I grow up I want to be just like Nicole!! Awesome job everyone. Sorry I missed today's wod but was feeling over tired. I should be there in the am though!

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  11. Pull ups:30 x3
    MetCon: 11 rounds (20 minute version)
    Steve

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  12. Being Gozer the time keeper today exhausted me. More so than Prey who was a NO-SHOW "Again" I got to watch a very intense box jump rally between Kyle and Craig.

    Very Cool.

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  13. Big Rubber Band assisted chin ups :), push ups, box jumps. Six rounds +. Thanks guys!

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