WOD
9
Posted August 20, 2009 in WOD by Brendan Sonnichsen

Friday, August 21, 2009

The "vulture shift"

The "vulture shift"

A. Front squat 3×3 (5# increase)

B. 3 Rounds not for time of:
15 ring rows
15 ring scapula rows
30s samson stretch each side
15 strict pullups
15 scapula pullups
30s hamstring stretch each side
15 band assisted straight arm pullups (advanced)

C. Accumulate 60s in L-sit. Start each attempt by raising toes to bar, lowering to L and then hold.
On your breaks stretch lats and soleus.

9 Comments to “Friday, August 21, 2009”

  • b-mac
    August 20, 2009 at 8:07 pm

    ….god i love the vulture shift. sneaky but effective.

  • Erika
    August 21, 2009 at 10:38 am

    Front squat – 3×3 @ 95 – that is 5 lbs heavier than last attempt. Found it very challenging.

    B. My arms hurt – nuff said!

  • Erika
    August 21, 2009 at 10:39 am

    Oh, forgot C: accumulated 60 seconds in L-hang. Started with 15 seconds and then had to break it into 10 second shifts.

  • Cameron
    August 21, 2009 at 4:06 pm

    Mainsite WOD

    crossfit.com

    Cameron 15:47
    William 9:56

    Lunges after Karen, Not cool.

  • Will
    August 21, 2009 at 6:09 pm

    Cam neglects to mention that he did the workout in a different spot and therefore had to lunge farther than I did.

  • Turbo
    August 21, 2009 at 9:32 pm

    Ok, so I slept in this morning and missed my workout, but I managed to sneak in some front squats and some ring rows and pullups throughout the day.

    Front Squat: 3 x 3 @ 110# RPE – not that hard, maybe 8.5 or 9…

  • cheryl
    August 21, 2009 at 10:35 pm

    decided to go for a run as i have been sitting alot this week and just needed to “go”!

  • Eric
    August 22, 2009 at 5:27 am

    Set my baseline for front squats….3 x 3 @225# RPE- 7.5-8

    Those band assisted straight arm pullups were “interesting” ……Will see everyone again on Monday…..

    It was nice meeting people again today,

    Thanks again Tania for your help….

    I have a tone of work to so on “Core” Strength……

  • mlc
    August 23, 2009 at 4:01 pm

    FS @ 135

    Couldn’t do all 15 strict so did 5 and then used pink band.

    Nice to work on some rotator stuff with the scapula stuff, will def help in the long run.

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