In groups of 3 (2 advanced), 1 person working at a time, complete:
- 50 wall climbs
- 200 toes to bar
- 200 abmat back extensions
- 200 bear sliders (6′ mat = 1 rep)
WOD Notes: The exercises in this workout may be completed in any order. Teams can go through sequentially or they can break it into smaller sets. For example, 5 rounds of 10 wall climbs, 40 T2B, 40 back extensions and 40 sliders would complete all the required reps.
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In for the breakfast club! Have we ever done bear sliders or wall climbs??
Wall climbs are where you start on your stomach and climb your feet up the wall until you are in a handstand. Bear sliders we did last week for warm up. Like a bear crawl, except your hands are on the white sliders, and you push your hands along the floor. Dont worry you’ll be in good hands with Coach Killa!
I’ll be at 530 or 630. Sorry depends on traffic.
Morning results:
(wall climbs, toes to bar, abmat back ext, bear sliders)
28:50
-Lindsey (13, 49t2b/16f.t2b, 85, 65)
-Blake (17, 35t2b/30f.t2b, 45, 65)
Way to push one another this morning guys, nothing like a “core killa” at 6am!!
f.t2b=floor toes to bar
i got ALL the back extensions if my partner will hit all the bear slides 🙂
Got dibs on Yocca unless someone else wants to carry me through this haha
This WOD was no joke….
in for 630. can anyone suggest a dermatologist in our area? lol.
Ooh this is a great hotel wod. Did 5 rds of: 5 wall climbs, 20 toes to dumbbell, 20 back extensions, 40 mtn climbers. Brutal! Shoulders and abs are fried. Time 17:17. Stares from other hotel guests – priceless!
Nikki-the hotel guests were just jealous!
And… That person on the elliptical was thinking, “hmmmm…I’ve been on this for 45min and I look like this. Maybe I should try something different.”
Results:
Killa and Kev 31:02 Rx
Mark, Jackie and Natalie 21:26 (Jackie SU, Nat knees)
Craig, Tiana, Jerry 23:31 (Jerry knees)
Dani and Chase 30:48 (40, 160)
Tanner and Miranda 29:51 Rx
Dan and Mike H 29:24 (32, 132, Mike knees)
Karen and Laurie 31:00 (40/160)
Colin and Scott 21:41 (30WC, 150, Scott knees)
Nick, Cari and Roydan 18:54 Rx
Phil and Meg 32:54 (32, 132, Meg knees, Phil GHD BE)
crawled home..
we did full rx reps btw. didn’t realize the rx was for 3 ppl! sorry meg but great work!
Haha, it was super tough. It’s cool. Thanks, you too!
There’s gonna be a shit load of sore abs this week. I’m bummed I missed all the fun. Just kidding!!! This looked awful.
Chamberlain, I’m calling you out Thursday!!!
The OG was back in full effect. Had to make some mods on this wod. We did ghd back ext’s, Spotts did 5 pushups for her wall climb, and someone had the brilliant idea to replace bear crawl sliders with pushing bumper plates the length of two horse stall mats for each rep for 100 reps.
Barb, Spotts, and Spence 47:34 (25# plate)
Scott and Cragle 44:48 (35# plate)
Yeah OG!! This was awesome! Thanks guys.