We did a quick WOD at home before we went to the horse races at Golden Gate Fields.
http://www.goldengatefields.com/
WOD:
21-15-9
Pull ups
Sumo dead lift with kettlebell
21-15-9 is a great WOD because the exercises can be interchangeable. The way it works is exactly how it sounds. You do 21 of the exercises, move onto 15, then finish with 9. It is all about doing the exercises correctly and quickly.
Clyde went first. He used both straight arm pull ups and kipping pull ups. Kipping pull ups are harder to do in our apartment because our pull up bar is so close to the ground.
I went second and used mostly jumping pull ups. My goal is to be able to do 10 pull ups in a row without stopping.
Kipping pull up:
http://www.youtube.com/watch?v=-cTAJnIGm6c
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