On a 7:00 clock for reps:
10 Weighted pull-ups (14/20 lb)
20 Chest-to-bar pull-ups
30 Kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
*Weighted pull-ups are with med ball.
INTERMEDIATE
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
10 Weighted pull-ups (14/20 lb)
20 Chest-to-bar pull-ups
30 Kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
*Weighted pull-ups are with med ball.
INTERMEDIATE
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
BEGINNER
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
Rest 3 minutes, then:
5KM Row for time
13 WB
20:26:2 (2:02:6/500)
Wod RX: 41 wall balls
5k Row: 20:11
Wod
10 strict weighted pull-ups 20lbs
12 strict C2B
12 strict pull-ups
41 wallballs 20 lb
5k row 19:24
1:56,.4 avg
WODrx’d:
*4:08 pull-ups section
Max Rep Wall-ball shots: 48
5k Row: 24:14
WOD DNF
10 strict weighted pull-ups w/ 8# med ball
20 C2B
30 kipping pull-ups only got thru 20 pull-ups
Max wallballs 0
5k row 22:49.7
M 50/175lbs
Another fun class 6am!
Rx’d
46 wall balls
21:00 row
7min
10 banded strict plu (small band)
15 jumping chest to bar
20 jumping plu
Max reps WB push press 10#, 9 ft = 38 reps
5k row
27:17.4
(3:45 behind PR from 2012)
Great to see you Derk!
6 wall balls
5k Row: 20:58
10 WB
5K row – 20:15.5
Rx: Got through 10 kipping pull-ups
5k row: 23:15
2.5 mile bike to CF
WOD Rx’d
All Pull-ups: 4:09
Wall Balls: 41
Finisher: 2500m row
11:00
2.5 mile bike home
10 strict plu’s
15 kipping c2b
20 kipping plu’s
26 wall ball shots
5k row
20:38
great job nooners – thx breck!!
Wod Rx’d
69 wall balls
*got to wall balls at 3:39
5k row
20:49 (2:05/500m)
Intermediate w/ 20lb ball for strict PU.
33 Wallballs
5k Row: 20:12
5 strict
10 ctb
10 kip
20 jumping
20/9 wb
2 miles 28:21
5K row 19:28
Oh… so close!
WOD
As Rx’d
Finished the pull-ups@3:09
Wall Ball Shots=69
5k row
Pace: 2:07.9
Time: 21:18.8
Wow rx: 48 WB
5K row – 26.7
Wod RX
56 WB
5000K Row
21:31
Correction:
Thanks to Shawn for “helping” me, I did not row over 3000 miles today.
Only a 5K
5K row 19:09
Ave pace: 155.00
7 min WOD
DNGTIT
WOD RX’d
32 WBs
10,000m assault bike
19:37
WOD rx numbers, 14# weighted pull ups
25 wallballs
Walked a mile. Under the weather for future reference