Tuesday 6 Nov 2007: PULL OTM - LUNGE/CRAWL

PULL-UPS ON THE MINUTE
& 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:

  1. Anonymous07 November, 2007 01:05

    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!!!

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  2. JME07 November, 2007 09:56

    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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