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September – Skill of the Month Results

10 Oct Posted by in Kick Ass Results | Comments

Did you build up some core strength last month?  Great news… that core strength will help you with your strict pull-up results.

The results are in for September for the Pembroke location, but the Westshore results have gone missing 🙁  As soon as they are found, we will post the results for you.

Pembroke:

Max Female hold – LIndsay VG 7:07
Most improved Female – Lindsay VG with 3:07
Max Male hold: Brandon with 10:05
Most improved Male – Brandon with 4:32
Average improvement – 1:10

We are looking for some more engagement in the skill of the month testing and retesting for October.

 

Workout of the Day

WARMUP

2x
-gorilla crawl across/back gym
-10 hollow rocks
-10 arch rocks
-10 scap push-ups
-5 strict pull-ups
-3 man-makers

 

STRENGTH

Bench Press 5 x 5

WOD

This is a partner “Fran” type workout.

21-15-9 Reps for time each:

Thrusters (65/95)
Pullup static hold

Zone 3 – scale static hold with a band
Zone 2 – scale thruster weight as needed
Zone 1 – scale static hold to the top of a ring row

Both members of the team must complete 21-15-9 thrusters. As P1 completes the 21 thrusters, P2 must do a static pullup hold with chin over the bar.  P1 is only allowed to complete reps while P2 has their chin over the bar.  When all 21 reps are completed by P1, P2 will move on to the thrusters while P2 is doing the pullup hold.  Work through the rep scheme each on the thrusters.

CASH OUT

800M medball run

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