Beginner WODs: Tuesday 120424

Tuesday 120424

WODs at HR:20
A: Russian Gymnastics Warm-up

B: “Nicole

Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.

Note number of pull-ups completed for each round.

Coach Ryan attended the Coaches’ Prep Seminar this past weekend and got “no repped” by the illustrious Adrian Bozman. If you don’t know why this picture is funny…watch this video.

Click here for today’s daily links, which are posted under the Intermediate/Advanced WODs posting

Here’s what’s on tap for Wednesday’s Beginner WOD classes at HR:20:

A: Squat Clean Practice

B: 21-15-9 Reps of
Squat Cleans (95#/65#)
Ring or Box Dips


  • Hari Singh

    As of 10:00 PM, the Beginners WOD is posted incorrectly. It should be “Nicole,” not “Elizabeth.” 

    Nicole is as many rounds as possible in 20 minutes of:
    Run 400 Meters
    Max Pull-Ups

    (Allison: Delete this comment when the correction is made.)

  • Hari Singh

    Done correctly, Nicole requires you to fail multiple times. You are not supposed to run, do a bunch of pull-ups, and repeat until time is called.

    You are supposed to run. Get on the bar and do as many pull-ups as you possibly can, not stop when you get tired, and not stop when your arms hurt. Stop only when you cannot pull your chin is over the bar. 

    Your last rep on each round should be a failed rep. Not failed because you give up, but failed because you could not succeed. Then and only then do you “recover” by running another 400 meters.

  • Can’t delete the comment right now but the blog post is fixed!

  • Allan R

    Great 7:20 class with Avery today.  Really important core work connected to hollow position and clearly connected to the Russian Gymnastics warm-up and kipping (which received it’s own crystal clear tutorial).  

    Another downside to the split comments is that new folks can’t ask questions of (and have them be seen by) veterans.  Or at least as many.  

    51 in 8 rounds (14, 7, 7, 6, 5, 5, 4, 3)

  • Kristina P

    Kristina (6:20) 82 pullups, 400m x 7; 26 sit ups cash out

  • Emily L

    Great class!  78 pull ups, 400m x 7; 26 sit ups CO

  • Marisa M

    73 pull ups and 400m x 7
    Cash out: 34 sit ups

  • Hari Singh

    (24,10,10,10,10,8) = 72
    Bad night. No gas.

  • d_simon

    82 pull-ups in 7 rounds (21/13/11/12/9/9/7), plus 100m, Rx’d. 

    Cash out: 38

  • Lynne Lamendola

    55 pull ups and 400m x 7

  • Edward Chung

    36 pull ups and 400m run in 6 rounds

  • Michael Song

    62 pull-ups in 8/7 rounds (I lost count) – 1st and 62nd Kip Ever – great feeling
    35 situps

  • 69 pullups in 7 rounds… trying to wean myself off the blue band… gotta work on the kip. Cash out sit-ups = 29

  • Spencer Hawes

    Nicole ain’t Fran, but she ain’t my friend either.

    64 PUs in 9 rounds – 3 rounds no band then the last 6 with green.
    35 sit ups.

  • Jonathan K

    67 reps (30 kipped, rest w/green band) in 7 rounds + 1 lap

  • MattLiebowitz7

    Nicole: 61 w green band

    Cash out: 40

  • Daniel L

    Nicole – 111 reps – first round 18 unassisted; remaining (not sure how many total) with blue band; going all unassisted next time

    Cash out – 49 

    Also practiced some handstand push ups during the warm up. Huge difference going from one ab mat to nothing.

  • Anthony

    Nicole- 78 pull ups with the green band in 7 rounds

    Can’t feel my arms right now

  • Cassius_Cohen

    went down to the blue band today. got 51 pullups in 7 rounds + 200 meter. 33 situps in the cash out.

  • Dave B

    65 pull-ups on Green Band, 30 sits-ups on Cash Out. 

  • Hall C.

    6:20 Nicole
    76 pullups (no band)  cash out 36 situps

  • Jenny K

    78 pullups, 6 rounds.  cashout 26

  • Matt T

    36 Pull ups in 5 rounds with 29 cash out. Not very happy, should have started my pull ups with a band. Will have to make up for my poor performance today.

  • kgb

    80 pull ups in 5 rounds. 26 sit ups

  • Darragh

    70 Pullups – 34 Cashout

  • Anna E

    53 pullups, 24 cash out situps

  • Sean M

    61 Pullups with Greenband

    32 Cashout

  • Davis A.

    26 Pullups with Greenband
    28 Cashout sit-ups

  • Jayelle Nyc

    44 Pull ups!  26 sit ups in CO.  I liked the sit ups to plank non stop.  That was good stuff.

  • Barbara B

    47 pull ups