• shihan44

Wednesday May 12

Aka John Roehl’s birthday!

At gym wod

7-9 am

P. O. C.

Aka ‘death by pullups’

1 the first minute

2 the second minute

3 the third minute

Etc until you can’t complete that number of pullups in that minute.

I vividly remember this guy standing on a box, swinging around on one arm yelling ‘piece of cake’ … before he failed in the 6th minute…

0 views0 comments

Recent Posts

See All

Saturday June 19

At gym wod 8-9 am 5 rounds 20 m bear crawl 20 pushups

Friday June 18

At gym wod 7-9 am 3 times with excellent mechanics: 4 kneeling assisted Kb cleans each side 6 - 1 arm kneeling kb cleans each side 8 horn cleans 8 horn cleans to slow, controlled, goblet squat Rest as

Thursday June 17

At home wod Mobility- Kb reset PNF hamstrings Warm up- 5 rounds 10 jumping jacks 5 lunges Wod- 8 rounds 5 pushups 10 sit-ups 15 squats