Oct 15th, 2006
By Max Lewin
Here we see Charles (white shorts) and Justin (red shorts) going head to head on yesterday’s WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
These are two relatively evenly matched athletes, but Charles has learned to strongly recruit his hip power. You can see Justin fall apart starting in round six as he tries to do it all with his upper body. There is a strong strong corollary in almost 100% of athletic activities: power is generated by a wave of contraction that starts at the core (hips) and radiates to the extremities.
Megan: 15 (to 6″ target)
Max: 17 (to 6″ target)
WOD #2 (done back to back with the above)
10 Kb swings
Franklin: 5:03 20# db/ 35#
Connie: 5:16 12# db/ 25#
Ann:7:39 15# / .5P
Sharon: 4:25 20# db/1P
Megan: 4:51 25# db/25#
James: 3:18 35# db/ 45#
Peter: 5:03 30#/55#
Max: 5:43 92.5#/1.5P (absolutely brutal, I was in intense distress from the third rep and wanted badly to quit untill about halfway through)