Monday was a mixture of weightlifting and mono structural movement (“cardio” that is repetitive in range of motion), Tuesday was heavy. Today we mix basic body weight gymnastics in the form of pull ups- with running- another mono structural movement- in the longest time domain so far this week- 20 minutes. Fun also because it is a benchmark “Girl WOD” that you likely have done before. You get to test yourself with a challenging workout but also against your former self. For those of you who have never done Nicole before- the idea is to get BIG SETS of pull ups (my all-time PR for unbroken pull ups was done in the first round of Nicole way back in 2011!). Then push the pace on much of the run… enough to shake out the arms to prep for the next set of pull ups. You want to have fast transitions so that you could potentially fit in an extra run or an extra round of pull ups!

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nicole”
As many rounds as possible in 20 minutes of:
400m run
Max reps unbroken pull ups- (any way you get chin over the bar, when you drop from bar… run)
Post number of pullups for each set and total number of pullups
(ex: 21, 16, 14, 13, 16, 9= 89).. posting the number of rounds of pull ups also gives us number of complete 400m runs each person did as well!
Compare to April 17 2015, May 23, 2013 and August 28, 2011

Wednesday 5pm Open Training Hour