WOD 6/29/2010

Way to knock out those pull-ups Erlinda!

Warm Up Quads/Hams
Review/Practice Pose Method

then...

Pose Running 2 minutes on 1 minute off for 6 rounds

then...

Max Pull-Ups in 30 seconds for 3 rounds w/1 minute rest btwn rounds

The running will be done on the 800M course. The trainer for your class will be in the middle (about the 400M turnaround) and yell rest and run on the intervals.

If you are OK at running (you don't mind it or you enjoy it, you finish somewhere in the middle of the pack or better, etc) you will try and keep an ambitious 800M pace while you practice the pose method for all 6 rounds. 2:00 is generally not enough time for an 800 so you can reach for a higher pace than your best 800.

If you are not so OK at running (you hate it, are always plodding, are slower than snot - no worries we love you guys!) you will simply focus on employing the method and making the process smoother, more efficient, less traumatic etc. Focus on moving past the heavy plod! That in itself is huge!

These are subjective distinctions so use your judgement and your trainers judgement.

Pull Ups

Joel: 19 - 11 - 10

Marc: 15 - 14 - 12

Dalton: 15 - 12 - 10

Wade: 14 - 9 - 12

Adam: 13 - 10 - 8

Terry: 9 - 10 - 9

Lorie : 7 - 9 - 8

Corene: 7 - 6 - 9

(Betsy): 14 - 8 - 5

(Tim): 13 - 10 - 11

(Erlinda): 13 - 10 - 7

(Steph): 12 - 11 - 12

(Mac): 10 - 7 - 5

(Chelsea): 9 - 7 - 5

(Heather): 5 - 6 - 6