WOD
 | Tue, Jan 11 2022 |  |
| BARBARA | CFA Kids - Week 45 - Power Squat Clean | Pullup Program 20220111 | Max Strict Pullups | Home WOD 20220111 |
BARBARA
(Time, Rx2, Rx3)
BARBARA
For Time, Five rounds of:
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
Rest three minutes between each round.
Rx2 - 4 rounds
Rx3 - 5 rounds, ring rows, knee pushups
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| 1st | 45:49 Rx | Coach E Tue, Jan 11, 2022 | | 2nd | 39:58 Rx2 | Coach B Sun, Apr 30, 2017 | | 1st | 30:42 Rx | Coach J Mon, Jul 27, 2015 | | 2nd | 45:02 Rx | Coach C Mon, Apr 1, 2024 | | 3rd | 48:30 Rx | James H Wed, Aug 18, 2021 |
| Levi | 39:15 Rx | | | James u | 43:40 Rx | | | Sushant | 45:35 Rx | | | Coach E | 45:49 Rx | | | Wanona | 37:03 Rx3 | | | Polyanna | 37:28 Rx3 | | | Brittney | 41:12 Rx3 | | | Christina | 42:03 Rx3 | | | Heather | 44:45 Rx3 | | | Sara | 45:18 Rx3 | | | Josiah | 33:48 | 10,20,30,40 |
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CFA Kids - Week 45 - Power Squat Clean
(Time, Rx2, Rx3)
Warm up: 2 Rounds
50 Jumping Jacks
40 High Knees
30 Butt Kickers
20 Broad Jumps
Skill/Strength: Review Power & Squat Cleans
Floor Set Up
Set Up to Hips
Set Up to High Pull
Set Up to Power Clean
Set Up to Squat Clean
WOD: 21-15-9
Power Cleans
Rope Lowers
Rx 15#
Rx2 5# Double DBs
Rx3 PVC
Game:
Party Freeze Dance Pizza Delivery
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| Patrick | 10:28 Rx | | | Tina | 13:15 Rx | |
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Pullup Program 20220111
(Check In)
Warmup
- 10 Up/Down Dogs
- 10 Alt Chest Stretch
- 10 Alt Childs Pose Lat Stretch
- 2 x 5 Pullup warmup variation
Max Strict Pullup Test (10 mins)
3 x 10 Kipping Straight Arm Swings
EMOTM x 10 min: Strict Tempo Bar/Box/Rings (3 sec descent)
Accessory: 3 or 4 rounds
- max barbell strict press @ 70%
- 1 min Tripod kip to plank
- 8 DB Skull Crushers
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Max Strict Pullups
(Reps, Rx2, Rx3,  Pullups and MUs)
Maximum number of strict pullups performed without coming off bar
No kipping!
Rx2: Underhand (supinated) Chin-up
Rx3: Max sticking point hold (in seconds)
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Planned: Sun,Jan4,2026 Sun,Jun29,2025 Sun,Sep22,2024 Tue,Jan11,2022 Tue,Nov16,2021 Tue,Oct19,2021 Sat,May22,2021 Sun,Jan31,2021 Tue,Jan5,2021| 1st | 7 Rx | Coach E Wed, Mar 20, 2024 | | 2nd | 3.8 Rx | Coach B Sun, Jun 29, 2025 | | 3rd | 1.5 Rx | Nicole Sun, Jan 4, 2026 | | 1st | 18 Rx | Coach J Tue, Jan 11, 2022 | | 2nd | 8 Rx | Joe K Sun, Sep 22, 2024 | | 3rd | 2.5 Rx | Aaron D Sun, Sep 22, 2024 |
| Coach J | 18 Rx | 1st | | Josiah | 9 Rx | | | Levi | 6 Rx | | | Sara | 20 Rx3 | | | Ankur | 4 Rx3 | Chinup hold |
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Home WOD 20220111
(Time)
Warmup: 5 Mins of
- 10 Jumping Jacks
- 8 Alt Elbow to Instep
- 6 Cossack Squats
- 4 V-ups
- 2 Dive Bomber Pushups
then
2 Sets
- 5 Weighted Rows
- 5 Pushups
- 10 Situps
- 10 Squats
(rest 30 secs between rounds)
WOD: Barbara
- 10 Weighted or DB Rows
- 30 Pushups
- 40 Situps
- 50 Squats
Rest 3 Mins between each round
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