More, Please
On The Down Low

Shoulder Break

Wednesday, July 9th, 2014

Workout of the Day


Every Minute on the Minute, perform 5 hollow/arch swings then go right into a pull up.  This is primarily for those who can't do, or aren't efficient at, a kipping pull up.  Focus on staying tight, your timing, and not bending your knees.  Even if you can't get the pull up, keep trying.  If you can kip well, then go into a chest to bar pull up instead of the regular one, or a bar or ring muscle up for the advanced.


5 Rounds for time:

Run 400m
10 (per side) pistols
10 Burpees

Exit Strategy:

Perform 3 sets of 45 second weighted plank holds.  Have a partner put a plate (45, 25) on your back, and keep a hollow position while on your hands with arms extended.  Do not place your weight on your elbows.  Rest as long as needed between sets, within reason.

Post met-con time to comments.
Julia staying tight during her overhead squats.

QUOTE:"Satisfaction lies in the effort, not in the attainment, full effort is full victory." - Mahatma Gandhi


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Kristin M.

23:36, held onto big red for the pistols

Running was tough today, except for Jess, who was able to sing throughout the workout :)

Amy massengill

22:55 -- Big Red helped me with my pistols
Great pic Julia....strong little girl!!


24:20. That was a killer. But we had a great time! :)

Adam K


John D.

26:13 - didn't use modifier for pistols but they were ugly, and 25% probably would have been no rep'd!

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