Strength (Orange)
Negatives
4-5 sets
4-6 Reps
3-5 secs
**Completed 4 sets: 2 sets of 5 reps and 2 sets of 4 reps @ 5 secs
WOD
15-12-9
Down-ups
Jumping Pull-up
Rest 2 mins
Repeat
Round 1 – 4:00mins
Round 2 – 3:47mins
**Completed in 9:47mins
Thanks Ingrid!!
Jackie
Ode to Gabe:
Today we say our farewell (for now), to our good friend Gabe. Gabe is the example we all want to be. Hard working, humble and helpful, Gabe championed everyone’s efforts always, even as everyone looked up to him as a model of what is possible. I so enjoyed seeing my friend Gabe in the mornings, and I know I will feel the void as he moves on to other things in his life for which he feels responsible. Good wishes to you Gabe. Keep in touch. Stay hungry. We will miss you.
Kelly B
Well said Jackie ❤
Kevin
UB Pull
35-53-70-75(PR)-80(PR!) and a level up!
WOD
2:31 for the first
8:07 total time.
Still coughing. Not covid.
Stacey Simpson
Yay! UB Pull level ups are hard earned!!
Rémi F.
UB Pull:
40-50 (PR) – 60 – 62.5 – 71#
15-12-9
Down-ups
Jumping C2B Pullups
3:16 (round 1)
9:18 total
Kelly B
UB Pull Training
Tested and leveled up to Brown
Then time for some Strict Pullups
5-5
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and warm-up
Assess UB Pull
Strength (Orange)
Negatives
4-5 sets
4-6 Reps
3-5 secs
**Completed 4 sets: 2 sets of 5 reps and 2 sets of 4 reps @ 5 secs
WOD
15-12-9
Down-ups
Jumping Pull-up
Rest 2 mins
Repeat
Round 1 – 4:00mins
Round 2 – 3:47mins
**Completed in 9:47mins
Thanks Ingrid!!
Ode to Gabe:
Today we say our farewell (for now), to our good friend Gabe. Gabe is the example we all want to be. Hard working, humble and helpful, Gabe championed everyone’s efforts always, even as everyone looked up to him as a model of what is possible. I so enjoyed seeing my friend Gabe in the mornings, and I know I will feel the void as he moves on to other things in his life for which he feels responsible. Good wishes to you Gabe. Keep in touch. Stay hungry. We will miss you.
Well said Jackie ❤
UB Pull
35-53-70-75(PR)-80(PR!) and a level up!
WOD
2:31 for the first
8:07 total time.
Still coughing. Not covid.
Yay! UB Pull level ups are hard earned!!
UB Pull:
40-50 (PR) – 60 – 62.5 – 71#
15-12-9
Down-ups
Jumping C2B Pullups
3:16 (round 1)
9:18 total
UB Pull Training
Tested and leveled up to Brown
Then time for some Strict Pullups
5-5
WOD
15-12-9
Down-ups
Jumping Pullups
Rest 2 min
Repeat
Round 1: 2:33
Round 2: 2:56
Total: 7:29
Until next time Gabe…❤
Warmup and Mobility
Ring rows 4 to 5 sets
6 to 9 reps + 10 -25 sec bar hang
1. 9 + 20
2. 9 + 20
3. 9 + 25
4. 9 + 25
Oh and leveled up to Yellow 3, 5 scap pull ups @ 2020 😁
WOD
12 9 6
Down ups
Ring rows
Rest 2 minutes
Round 1. 3:39
Finish: 9:49
Thanks Ingrid for the demo of scap pull ups, and a great class.
UB Pull Training
Ring Rows; 6 ‘hard for me’ RR + 25 second bar hang (4 sets)
12-9-6
Down-ups
Jumping Pullups
Rest 2 min
Repeat
9:01
Thanks Kevin!
WOD
15-12-9
Down-ups
Jumping Pull-up
Rest 2 mins
Repeat
Completed in 10:25
UB Pull Training
Weighted PU testing @ BW-20-25-27.5-30%(failed by 1 inch)
Level: Brown III… no change
15-12-9
Down-ups
Jumping Pullups
Time – 3:05
Rest 2 min
Repeat
Time – 3:06
Total time – 8:11
Pretty happy with the consistency between the two rounds at a good intensity.
UB Pull
20 lbsx1
25 lbsx1
30 lbsx1
35 lbsx1
WOD – Purple
15-12-9
Down ups
Jumping Pull ups
Time 7:05
Upper body pull assess.
70, 80, 90, 110, 120.
No more levels 🤷♂️
Wod
2:36 first round
2:39 second round
7:25 total.
Good one
Staff meeting so home WOD
30minute row and Netflix
7157m
UB Pull Assessment
Weighted pull ups
50-60-70-75-(80 failed) Got to Black II
15-12-9
Down-ups
Jumping C2B (3:25)
Rest 2 min
Repeat (4:05)
Total 9:30
Thanks Blake!
15-12-9
Down Up
Jumping Pull ups
Rest 2 minutes
Repeat
10:29
UB Pull Assessment
Weighted pull ups
20 – 30 – 40 – 50 – 55.5 – 64 (fail… 1 inch away)
up 2 lvls to Black 1
15-12-9
Down-ups
Jumping pull up (2:37)
Rest 2 min
Repeat (2:38)
Total 7:15