The mystery athlete hanging from the pull up bars below was one of our winners who received a King Kong Apparel gym bag because she was the second most consistent in attending ZOOM workouts during our 90 “at home” time. Ironically, she still needs to install a pull up bar at home :). She not only showed up to MOST of the daily sessions but also organized some small group bike rides and is has done the same with ocean swimming. I am sure that if you don’t know her by the description above, that you will recognize the musculature of her upper back/shoulders. Help us congratulate or mystery athlete by commenting or tagging her in IG:)
Friday’s WOD at 7, 9, 10am and again at 4pm. (*9am also via ZOOM)
Every 3 minutes, for 7 rounds, complete for quality:
3 weighted pull ups
4 overhead squats (50/35kg)
5 super slow and strict pushups (Rx=decline)
Today, we have some more quality work to do. While this is not necessarily for time, you will have to work within the provided time block. A few pulls, a couple more pushes, and some perfect squats right in between. Collect your breath and get back to it.
General Warm Up
Move quickly during today’s warm up. Rotate between and active hang, lower-extremity band stretching, and dynamic lizard lunge. Get in some perfect squats holding on to the rack, followed by some ankle/calf stretching also on the rack.
Specific Warm up
Still holding on to the rack, lower to the bottom of your squat and raise one hand at a time. Work on bracing through this movement. Start adding weight to your pull up, or practice some eccentric lowering. Pull out a barbell for some snatch/overhead squat tech work. Grab a set of parallettes for some decline pushup work.
Pull ups are strict today. If those aren’t in your repertoire, use a band for eccentrically lowered pull ups today. Keep those overhead squats clean and crisp. Fight for integrity at the bottom of each squat. And those pushups… they should be slow sloow slooow.
Spend a few minutes on each lat with a roller of your choice.