Cash In & Cash Out

  • January 26, 2016
  • By :
Drill then Perform
Drill then Perform

Nutrition Challenge – Baseline Measurements This Week!
TONIGHT during all evening classes
Wednesday & Thursday during morning and evening classes

Skill
Handstand Walk
Handstand Push-up

WOD
1000m Row
Then 5 Rounds
5 Handstand Push-ups
10 Pistols
15 Pull-ups
1000m Row

Level 2- 10 Pull-ups
Level 1- 4 Rounds/10 Push-ups
ADV- Strict Handstand Push-ups

Conditioning Class: WOD
Death by Assault Bike (start at 5)
In minute 1, complete 5 calories on assault bike
In minute 2, complete 6 calories on assault bike
In minute 3, complete 7 calories on assault bike
Continue adding 1 calorie per minute until no longer able to complete within the minute.
*12 minute minimum work requirement. If you fail before minute 12, subtract 5 calories and continue on.

Rest 5 minutes

2 minutes Assault Bike Test
Max Calories in 2 minutes

Conditioning Class: Core
50 Hollow Rocks
40 AbMat Sit ups
30 Hollow Rocks
20 Plank ups
10 Hollow Rocks

17 Comments

  • Dave Chaput

    01/27/2016 @ 4:22 pm

    21+change adv. Happy to get through 50 pistols/actually do pistols in a wod.

  • Joel

    01/27/2016 @ 2:55 am

    WOD: 22:00 (kipping hspu, assistols, ring rows)

  • Ryan Gould

    01/27/2016 @ 2:39 am

    WOD: 20:34 Rx w/ assistols

  • Michael Byrnes

    01/27/2016 @ 2:06 am

    WOD: 19:26 Rx

  • KB

    01/27/2016 @ 1:35 am

    20:19 assisted pistols and 400m runs

  • Trevor Crean

    01/27/2016 @ 12:52 am

    18:42 adv.

  • Mike Quigley

    01/26/2016 @ 11:05 pm

    20:58 RX. Couldn’t catch Frawls at the end. Got all of the kipping HSPU unbroken which is a big win for me.

  • Eric A. Guenard

    01/26/2016 @ 7:14 pm

    WOD 17:47 with pistols sitting on box- super fast today

  • Diana O'Neil

    01/26/2016 @ 5:52 pm

    20:58 adv

  • Brian M. Maser

    01/26/2016 @ 5:47 pm

    21:01 Rx

  • Nick Alonso

    01/26/2016 @ 4:39 pm

    24:27 with assisted pistols. That last 1000 meter row was legit!

  • Kelly

    01/26/2016 @ 4:12 pm

    19:22 Rx. Most of that time was spent on the rower. ugh.

  • Eddy

    01/26/2016 @ 3:40 pm

    19:27 w/AP…if I don’t focus on pistols and ankle mobility I’m going to get burned in the Open

  • Ben Brauer

    01/26/2016 @ 3:02 pm

    WOD: 18:00 – not full depth on my pistols. Need to work on ankle mobility.

  • Frawls

    01/26/2016 @ 1:39 pm

    WOD: 20:38 Advanced – little battle to the finish with Quigs.

  • Morgan

    01/26/2016 @ 12:51 pm

    25:58 w/ 3 hspus
    Back squat 5×5 up to 205

  • Jason

    01/26/2016 @ 12:28 pm

    WOD: 21:24 Rx pretty sure I wrote the wrong time on the board.. and did 6 rounds. I should focus more on counting.

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