Tuesday 6 Nov 2007: PULL OTM - LUNGE/CRAWL
PULL-UPS ON THE MINUTE
& LUNGE + CRAWL
& LUNGE + CRAWL
Advanced:
- Perform a set of Pull-ups at the top of every minute for ten minutes.
Then
- Repeat five times:
60 seconds - Walking Lunges
60 seconds - Bear Crawl/Crab Crawl (alternate each interval)
Intermediate - Basic:
- Perform a set of Body Rows at the top of every minute for ten minutes.
Then
- Repeat ten times:
30 seconds - Walking Lunges or Half-Squats
30 seconds - Bear Crawl/Crab Crawl (alternate each interval)
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2 comments:
Wow, that was fun – but hard, I´d forgotten about the bear crawls!!!
We just moved house so I´ve nowhere to do chins so I did the DVR variety instead.
Didn´t do crab crawls because of a twinge in my shoulder.
DVR chins (medium tension) otm 6 x 10
Walking lunges otm 60 secs x 5
Bear crawls otm 60 secs x 5
I think I´ll feel this later!!!
Glad you enjoyed the WOD. The 60/60 combination of walking lunges and crawls is a killer. While bear crawls work primarily the quads, shoulders, and upper back; the crab crawls work primarily the glutes, hamstrings, triceps and core. Alternating the two gives a fairly complete full-body workout.
Joel
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