WOD – May 18, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

3 rounds of:

2-3 reps of each movement in “Barbara”

 

 

Training:

“Barbara”

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

3 min rest between rounds

(Last programmed on September 30, 2014)

 

 

Post time to comments!

 

 

Scaling options:

General

  • scale rounds or reps to make the workout fit within your abilities

pull-ups

  • sub ring rows
  • sub banded or jumping pull-ups

push-ups

  • sub band assisted push-ups
  • sub knee push-ups

 

244 Thoughts on “WOD – May 18, 2015

  1. Keith on May 18, 2015 at 8:39 am said:

    That was not fun until I finished

    39:18 Ring Rows

  2. leanne on May 18, 2015 at 10:18 am said:

    38:17 (I think) Rx

  3. Mike C on May 18, 2015 at 8:44 pm said:

    somewhere between 47 and 49 RX

  4. Nicole on May 18, 2015 at 8:48 pm said:

    46:31 ring rows

  5. scaled back 10 reps for each – 45:41

  6. 47:26 Combo of kipping pull ups and ring rows

  7. Nate on May 19, 2015 at 9:27 pm said:

    47:07 ring rows

  8. Maria Goral on May 19, 2015 at 9:35 pm said:

    41:41 5 kipping/15 ring rows each round

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