Wednesday, July 5, 2017

WOD Wednesday #26

Five rounds for time of:
10 Wall Walks
10 Toes to bar
20 Box jumps, 24" box


For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position



Today we have a triplet, three exercises that we will do 5 times. 5 rounds for time. 5 RFT. 10 Wall climb/10 Toes to Bar (TTB)/20 Box Jumps, all together, 5 times.

Wall climbs. I think the explanation above is actually pretty darned good. Lie down flat on the ground (the deck). Your feet start against the wall, your head away from the wall. "Walk" your feet up the wall while you "walk" your hands closer to the wall until your hands are very close to the wall, your feet are way up the wall, and your chest is now touching the wall (the vertical deck). Reverse the movement, moving your feet lower on the wall and your hands further away from the wall until your chest is once again on the floor (the horizontal deck).. Each round has 10 of these ones.

10 Toes to Bar. Hang from a PU bar. Swing your legs up until your toes touch the PU bar. You can do this from a dead, still hang, or you can kip it. Doesn't matter. Some will say that you must have straight arms, but to me it doesn't seem to matter; it may actually mean more work if your elbows are bent.

20 Box Jumps to a 24" box. Jump up on the box with both feet landing on the box at the same time. At some point you must have a full opening of your hips (stand up straight), either on the box or in mid-air with your feet above the box. 20 of 'em.

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