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"I almost never rip my hands doing pull-ups, but I also take the time to correctly grip the bar, rather than just jumping on and going. I don't think I have taken off more than two days in a row during the past year, but I also have never done two WOD's in the same day.
In my opinion, the reason most people develop significant CF related soreness and/or injuries is (1) doing the WOD's too infrequently, then deciding to catch up; (2) refusing to scale rationally; (3) avoiding WOD's that don't play to their strengths (e.g., GHD situp WOD's); (4) not paying attention; (5) doing burpee challenges; (6) under recovering.
This stuff isn't complicated. It's just hard. Some of you will listen when we tell you how to drop the weight, protect your hands, protect your back. Some of you will instead struggle with injuries and/or quit. I find I can detect with about 90% accuracy who will fall into which group."
"Lunge Relay Team Challenge"
Complete as many reps as possible in 20mins:-
In teams of 4
50m Prisoner Lunge Walk (hands on head) Burpees max reps KB Swing 16kg (12kg) max reps
DB Push Press 10kg (8kg) max reps
The Athlete starting on the lunge is the pace setter. One Team Member will be set at each station, attempting to perform as many reps as possible.
Team members can only count reps whilst the pace setter is performing the 50m Lunge walk.
As soon as the Pace setter has finished the lunge, Athletes must cease at the station they are on and rotate 1 station.
Athlete's resume counting reps once the new pace setter is in motion.
Score is total reps.