10 Rounds for time of:
3 Weighted pull-ups
5 Strict pull-ups
7 Kipping pull-ups (no butterfly pull-ups)
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to October 22, 2013.
500m row: 1:36.6 (PR)
Wod kinda as rxd (3-5-7)
25# DB first round, only round UB
20# for one round then 15# for remaining
Very broken reps, only able to keep kipping UB then added 200m run btwn rounds since I was resting so much. Also had DB btwn thoughts not ankles
7 rounds + 7 reps
Looking faaaab miss rachel B/rapunzel/angel from heaven/Disney princess/Rachel-abs-McGee
Wod RX: 24:46
#27 rounds
500 M Row : 1:32.00
500M row 1:52 (wanted to save some gas for the WOD)
WOD 3-5-7 reps
Used 35lb. Db on first two rounds then dropped to 30lb. db for remaining 8 rounds.
21 total sets @ 28:33.
TIP: Wear your knee sleeves around your ankles
Row 1:32.3
Wod mod
Pull-ups 3 strict – 5 kipping
5 bar dips and 7 pushups
Did first 2 rounds weighted with 20#
Tried to stay e2motm
19:30
500m row: 1:33.2
Wod- 35# dB for 2 rounds. Ditched the dumbell, Then went 8 strict, 7 kip for 8 rounds
24:44
500 Meter Row
Damper 8
Time: 1:32.7
WOD
As Rx’d
20 Sets
Time: 21:18
500m row 2:13.6
WOD
10 rounds for time of
5 kipping pull-ups
200m run
23:20
500m row
1:45.2
Totally dead after that!
Wod
Rds 1-3
2 weighted strict with 15#
3 strict pull-ups
5 kipping
Rds 4-10
3 strict
5 kipping
Unbroken until round 10 then dropped between 2-3 strict
21:11
Finished the rest of the 30 min on the bike 3888m/59.8 cals
Wow, that was humbling
GREAT JOB, Nicole!! Super impressed!!!
Looking fierce, Rachel B!!
Thanks, Molly!
Killed that row today, Molls!
Looking good, Rach!
500m Row: 1:50.9
WOD w/ 2-3-5 reps & 15lb DB for wtd pull-ups (used 20lbs for first 2 rounds)
21:03
1 mile post wod run: 8:52
Inspired me to do a post-WOD mile! Thanks sis!
Row
128.6 (personal worst, came out way to hot)
ModWod
10 rounds
4 strict
7 kipping
10 cal AAB
26:20
Row 500M – 1:54.0
WOD – 10 rounds
1/2 strict weighted PU 8# dumbbell
1 strict PU
5 kipping PU
200M run
28:55
Rachel B., I wanna be you when I grow up!
500m row
1:35.7
WOD- 16:28 (hella modified)
Rds 1-2
1 weighted strict with 12#
3 strict pull-ups
5 kipping PU
Rds 3-6
2 strict PU
5 kipping PU
Rds 7-10
2 strict PU
5 kipping CTB
** 1 mile run post WOD
Dropped between each set (2 unbroken strict-drop-5 unbroken pull-ups/CTB)
CRUSHED IT, KATIE!!!! atta girl!!
** 1 mile run post WOD
KB, I think your account got hacked.
If I could put the middle finger emoji on here, I would.
But also…..fair observation.
awesome pic, Rachel – CFJ All star!
ROW 500m – 1:32.5
WOD – rep scheme as Rx (3 weighted strict/5 strict/7 kip)
*15# DB
29:38
~30 sets (more than likely a few more as I probably forgot to mark one here and there)
….big ‘ole slice of humble pie
demolished that row, ryan g! great job, sir!
500 Meter Row
Damper 7
Time: 1:26.7
WOD
Modified (was trashed after row)
3 Strict/5 Kipping
24:01
****AVAILABLE FOR KO- Contact me on FB or send Tibor Szlavy a page.****
Great job, Ryan!
That row! Yaaaaa buddy!
I can hear the row now!
Way to go! That’s fast!
500 Meter Row
1:54.9
WOD
5 Strict Pullups 2 skinny red bands
7 Kipping Pullups (no bands)
Run 200M
29:17
Looking good Rachel B!
Row: 1:42.1
WOD: 2 strict with black band, 5 kipping. 23:04
Row- 1:49.9
Scaled WOD- 23:05 (I think?)
3 banded strict PU
5 banded kipping
200 m run
Row: 2:13
WOD
29:58 – I modified this workout with using bands and running
Thursday’s WOD at home
Clean & Jerk (first time overhead in 3 weeks)
105-115-125-135-145-155
Cleans didn’t feel great but pleased since it’s been a while
Grettel as Rx’d
5:23
A lot will go sub 5….a little more rest at home I’m sure
KP Extreme Abs w/Chrissy
500M Row: 1:27
WOD: 10 rounds @ 3 strict banded pull ups and 5 kipping pull ups
500m row 147:4
8 rounds
2 weighted 1.5 rounds @ 35# lolllll
Rest at 25#
3 strict
5 kipping
Didn’t time it
800m run with Kait
Row
1:31:7
—
Wod
3,5,7 option used 30# Db
29 sets
25:02
HS walk practice
Row 1:31.9
Wod mrx – 28:17, 22 rounds
Thursday’s WOD at home
C& J: 75-85-95-105-105-115
Grettel MRX
8:41