On Sunday afternoon we were back at the Stadium. This time it was Pohl and Sbraccia who were ready to do work. Before the WOD we learned to kip. A kipping pullup uses momentum and allows one to do more reps before dropping off the bar. It takes lots of practice, but we made great strides. The main event today was intense. Much like Friday, this was all bodyweight. The idea behind this WOD was to really target the legs and shoulders with a pair of movements for each body part.
4 rounds for time:
25 pushups
hop up the stadium steps
50 air squats
bear crawl down the steps
This one was punishing and Connor and I are excited to try this one. Both Pohl and Sbraccia were strong on the first set of pushups and stadium hop. But the air squats right after the hop made fatigue set in quickly. The bear crawl/pushup combination wreaked havoc on the shoulders. The next three rounds were purely survival as both just chipped away at the pushups and squats. They fought hard and finished strong.
Sbraccia 20:04
Pohl 21:46
I am pumped to try this and I think 16 minutes is definitely possible for this WOD, even though I might be laying on the floor for awhile. This is Crossfit and in the words of Sbraccia after he finished "it feels like preseason wrestling"
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