Wednesday 13 July WOD


600m Row
Front leaning rest position hold

400m Row
Hollow rock hold

200m Row
Pullup hold

*The time it takes to complete the row is how long you will hold the following static position.
*Go directly from the row to the static hold. Have a partner time your total hold time.

Post your total time per round to the comments.


First things first, HAPPY BIRTHDAY MIKE!

Yes, you can take some time between rounds but keep it short… short enough to not take forever, but long enough to go hard for the next round.

Front leaning rest: The top of the pushup position, body and arms are straight.
Hollow rock hold: Lay on your back, lift your feet 6-10″ off the ground with straight legs while lifting your shoulders off the ground with straight arms in the overhead position.
Pullup hold: Hold your chin over the bar.

Have a partner time your holds. The time only counts when you are in the hold.

*  *  *

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Rest Day

This entry was posted in Gym shots, Pictures, Rest Day, Whiteboard, WOD. Bookmark the permalink.

2 Responses to Wednesday 13 July WOD

  1. Andy says:

    Today was kind of an experimental day, and sort of a gamble because we can only work a few people at a time. The gamble was, is 20 people going to show up at lunch … fortunately we had about 10 highly motivated personnell!

    The timing had to be altered for different people, i.e. some had to post a total time, some posted the total time for each round, and some were unlucky with the clock and had to post partial times. Either way, everyone did well on the workout.

  2. Melissa says:

    I did this one at the base gym today at lunch. I was only able to get total time for each of the rows and then I did the exercises with the stop watch and stopped each time I needed a break. Just no way to get total time on my own, esp with breaks on the pullup hold 🙂

    But, completed!!

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s