8.21.2017

W.O.D. 8.22.17




For time: 
21 Pull-ups 
21 Handstand Push-ups 
18 Pull-ups 
18 Handstand Push-ups 
15 Pull-ups 
15 Handstand Push-ups 
12 Pull-ups 
12 Handstand Push-ups 
9 Pull-ups 
9 Handstand Push-ups 
6 Pull-ups 
6 Handstand Push-ups 
3 Pull-ups 
3 Handstand Push-ups 

(20:00 minute time cap)

Coaches Notes:
Handstand push-ups standard is "head to floor" and pull-ups are "strict" or non-kipping for both movements. 

 Quote:
"You have to learn the rules of the game. and then you have to play better than anyone else."
-Albert Einstein

9 comments:

Jenna said...

6am
Angelo 20:22 rx
King 20:20 (2ab/band)
Jonathan pang 21:05 rx
Cass 19:24 (band, push up rom)
Mike San 20:29 (band,push up)
Mark spak 20:52 (band, 3ab)

7am
Mooney 14:55 rx
Aileen 20:08 (band,paralette push up)
Esra 20:48 (band, box push up)

CFKOP iPad said...

9:30am
Aimee 17:22 Rx
Brian R 20:28 RR 24" push up
Mary H 20:12 2abm black band
Sydney Ha 19:11 3abm blue band
Sydney Hil 20:42 Stink bug pu 2floss
Jill Hi 20:31SBPU black floss
Nicole M 20:18 PU 20", green+red bands
Cameron Hi 20:18 SBPU blue band
Moogan 20:55 strict pu red band
Kevin B 16:12 2abm

CFKOP iPad said...

4 rounds: 3 min each
10 cal assault bike
20 KB Snatch
Max Push ups
Rest 2 min after each round.
Pam 35# 171 air sq
Sarina 26# 100 air sq
Mike Sim air sq/ low plank holds
Steph 35#, 113 incline PU

CFKOP iPad said...

12:15pm
Kevin To 20:22 Rx
Mike Sim 19:59 Rx
Joe M 17:49 push ups
Pam G 21:19 Rx
Josh Mc 20:40 Rx
Tim H 20:14 green band push ups
Nicole R 17:31 bands, 3abm
Meredith H 18:15 band 3abm
Pete D 21:04 lil kip

CFKOP iPad said...

Masters 1pm
18-15-12-9-6-3
Barb Z 15:46 green band PU
Terry 16:21 3ab 2floss
Sharon 17:56 green band PU

CFKOP iPad said...

4:30pm
Jason 15:09 15 down, 2abm green band
Samson 10/15 hspu 2abm
Keith 17:36 Rx
Josh S 15 down, 15:12 2abm
Alexis 15:04 15 down, 2 floss 3abm
Remer 18:11 Rx
Raj 15:22 15 down, 2 red 3abm
Dave H 2/15 hspu 2abm

Stephanie Vincent said...

Marissa 20:48 2abm/bnd
Kris k 21:18 band/24incl
Justin c 20:26rx
Mike c 20:15 sb
Alan k 17;17 rr/30"inc
Brandon 20:18 sb/bnd
Katie m 20:17 band/20"incl
Caitlyn 20:18 24"incl/band
Tia 20:18 13"incl/band
Donna g 18:20 24incl/band

CFKOP iPad said...

Adam 12:00 (rr, pu)
Neil 20:32 (band, 3 abm)
Bryan 20:26 (2abm)
Dave 20:56 (band, 2 abm)
Heleen 20:35 (band, 2abm)
Michael Roth 19:53 (band, pu)
Noel 20:29 (band, pu)

Keith B said...

5:30

Rich A 20:41 Rx
Mark St 20:30 Rx
Chico 20:03 band 1AB
Kat 20:18 band 15#sp
Laura S 20:38 band 2ab
Rob C 20:48 band 2 ab
Matt E 20:08 band 40# sp