December 2008

Coming off a month full of crazy challenges, pushups and Thrusters…Viv has two new challenges ready to go for December.

The Pullup Challenge:  Over the course of December you must complete a minimum of 1000 pullups.  No bands allowed.  If you can’t do a pullups without a band you must do jumping pullups with a kip.  There will be a prize to the person that completes the most pullups as well as prizes to anyone that nails their first pullup in the month of December. 

The goal of this challenge is to improve our pullups and to get as many athletes doing pullups as possible.

Revision to our Pullup contest:  We will be allowing band pullups from today forward.  The catch?  They must be strict pullups and on a band that challenges you.  If we catch you on a band that is basically treating you like an amusement park ride we will take away 100 pullup!  Got it?

The Squat Clean Challenge:  Just like November’s Thruster challenge we will be hitting 9, 15, and 21 reps over the course of the week, preferably on a Monday, Wednesday, Friday schedule but you can make it work as needed for you.  Week 1: 95 Men, 65 Women, Week 2: 115 Men, 75 Women, Week 3: 135 Men, 85 Women, Week 4: 155 Men, 95 Women. 

Like any WOD this is scalable in both directions.  If you need to go a little lighter, that is fine, and if you want more of a challenge you can go a little heavier.  The goal is to improve our squat clean technique and get stronger.  These will be full squat cleans, meaning, your hip crease must pass your knee in order for it to count.

Who’s in?