April 13, 2017

Thursday 170413

8min AMRAP:
-5 Strict Pull-Ups RX+ 5 L-Sit Pull-Ups MRX 5 Pull-Ups
-15 Anchored Ab-mat Sit-ups RX+ 15 GHD Sit-Ups
-10 Ball Slams with WallBall 20/14lbs MRX 20/10lbs (Catch on Bounce)

Post rounds and reps to responses.

DSC_0520

22 thoughts on “April 13, 2017”

  1. Skills: strict weighted pull ups
    Didn’t keep with exact Rep scheme.
    Did a few with 20 lb vest. Then switched to 8 lb DB

    WOD w/10# WB, mix iPod strict & kip plu
    5 rds +5 plu

  2. Tough treadmill work out this morning
    About 40 minutes, ~3 miles, 36 PU, 60 air squats, sprints, tempo and running.

  3. Skills:strict pull-ups
    EMOM for 4 minutes: 3 weighted pull-ups w/ 9 lb KB
    2 min rest
    EMOM for 4 minutes: 2 weighted pull-ups w/ 13 lb KB
    2 minute rest
    Max set of strict pull-ups in 1 minute: 6 pull-ups
    *
    WOD as rx’d
    5 strict pull-ups; 15 GHD sit-ups; 10 ball slams w/ 30# slam ball
    – completed 3 rounds + 2 strict pull-ups
    *
    – m1min L sit hold (did a few seconds)
    – 200 m farmers carry w/ 35# yellow plates
    – 200m farmers carry w/ 70# KB in left hand and #80 KB in right hand. (Breck made me aware of the unequal weight as I was done)

  4. 3 Strict Pull-ups w/ 10# KB x 4
    2 Strict Pull-ups w/ 20# KB x 4
    Max Consecutive Strict Pull-ups = 15

    WOD as Rx’d = 5 + 2 anch. ab mat sit-ups

  5. 3 strict pull-ups w/20#
    9 strict pull-ups

    WOD w/GHD’s:
    3 rounds + 4 strict pull-ups (started with 4 L-Sit Pull-ups)

    7-second L-Sit Hold
    200m Plate Pinch Carry w/25#
    200m Farmers Carry w/45#

  6. Skills:strict pull-ups
    3 Strict Pull-ups w/ vest & 20# KB x 4
    2 Strict Pull-ups w/ 70# KB x 3
    2 Strict Pull-ups w/ 55# KB x 1
    Max set of strict pull-ups in 1 minute: 18 pull-ups

    WOD as rx’d
    6 rds + 11 reps

    1 min L-sit hang
    200m Plate Pinch Carry w/25#
    200m Farmers Carry w/55#

  7. Skills:strict weighted pull-ups
    3 Strict Pull-ups w/15# vest and 10#DB=25#
    2 Strict Pull-ups w/15# vest and 15#DB=30#
    Max set of strict pull-ups in 1 minute: 21 (had 20 at end of min I think then did 1 more)
    WOD as rx’d +
    4 rds+1 ghd sit up
    200m Plate Pinch Carry w/15# plates
    200m Farmers Carry w/25#DB’s

  8. Strength
    Did all rounds with no weight, most strict pull ups I’ve done in awhile.
    Wod w/ 1 strict pull up and 5 butterfly pull ups
    4 rds + 5 pull ups
    Farmers carry w/ 10# plate
    30 sec L hold

  9. 3 kip weighted pull-ups 27# x 4EMOM
    2 kip weighted pull-ups w 35#x 4EMOM
    Max strict 9
    Wod w 5 strict, 15 ghds, 14# slams
    5 rounds + 2 strict
    Pinch carry w/ 25# plates
    Farmers carry w/ 55# kb’s
    Attempted a hold (certainly wasn’t an L!)

  10. 34/6’4″/216#

    First set of weighted w/ 55# kb
    Second set started w/ 70# know for 1.5 rds, then switched to 55#
    1 min max: 14

    Wod rx’d
    5 + 21 reps

  11. Weighted pull ups
    4×3@45lb DB
    4×2@55lb KB
    3 strict pull ups with 70lb KB

    Wod RX’D strict pull ups with GHD and 30lb slam ball
    6 rounds+4 ball slams

    Thanks for the push Brent had to push my pace to catch you

    Core/grip strength with 20lb weighted vest
    200m plate carry w/35lb plates
    200m KB carry w/70lb Kettle bells

  12. Weighted Pull Ups
    EMOM:4
    3@45-45-35-30
    EMOM:4
    2@35-35-45-45
    1 min max strict Pull Ups – 15
    *
    WOD rx
    6 rds + 3 pu, all singles on the pull ups

  13. Strength
    Did yesterday’s back squat strength.
    Up to 275#
    9 Max Rep @ 225#

    Strict pull ups with 20# ball.
    Max rep worked on Butterfly

    Wod
    First 2 rounds attempted L-sit pull ups. Then did strict last 2 rounds.
    GHD
    4 rds + 4 GHD

  14. WOD (w/ 25# vest, 5 pull-ups, 15 GHD’s, 10 ball slams (30#)
    3 rds+12 GHD’s

    200m Plate Pinch Carry w/35# plates
    200m Farmers Carry w/70#DB’s
    4 x 0:15 sec. holds

    Nice job Chad, Sam & Brent

  15. Weighted pull ups with 20lbs
    Did one set of two with an additional 20lb med ball between my ankles.

    WOD Rx
    6 rounds plus 2 strict pull ups

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