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WOD for Wednesday 2-27-13

February 27, 2013

Strength-  4×8 Pullups.  Dead Hang, Full Stop.  Use whatever is necessary to come close to fatigue at 8 reps, be it extra resistance, asssitance, etc

Work-  Following a format similar to 1-17-13

Against a 15 Minute clock, Perform as written-  Run 400m.  50 Wallballs (20/14).  50 Double Unders.  50 Kettlebell Swings (24/16).  Sumo deadlifts  at 225/155 with any time remaining.

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11 comments

  1. I will be there at 6… maybe someone can be so kind as to spot me on bench between their pull-up sets??? I need to make up Tuesday’s workout…


  2. Yesterday CG Bench 3200- thanks for the spot Wendy.

    Today only got through 10 KBS in 7:02 then DNF. Took on too much for being sick.


  3. Pull ups. B/W
    Reps 165 RX


  4. BS – 8x100x4 but not all to depth (hip issue)
    PU – Underhand grip – +1, overhand grip – +2
    Tuesday’s work – 194


  5. Pullups = 4x8x4 with black band for assistance and some swinging at the end of the last 2 sets.

    Work = 132 @ 15 min. in the following order: run, KBS, DUs, Wallballs; I went ahead and finished all the wall balls and did 30 SDL @ 155 after the timer beeped. Not sure what my total time was, but if I had to guess I would say somewhere between 20 and 25 minutes.


    • P.S. Brock – I want one of those pink shirts. I’ll bring some cash when I pay March dues.


  6. Pull ups: BW x 8; BW x 4 + BW swinging x 4; next 2 sets played around with different grips & trying not to lose grip after 6 (failed)

    Work: 170 rx’d
    run, kbs & dus in ~ 6 min; wallballs ~ 5 min (need major help here); 20 dls ~ 4 min

    I’d like to do this one again!


  7. pullups 8×4 of 162lbs+20, +30, +20, +20=5904

    work=172 reps


  8. Pullups at BW 185 + 35 x 4 x 8 = 7440 total.


  9. Pullups – BW with kip
    Work: 157 reps


  10. PU- 8 @ +2, 6@+1, 8@+2, 8@+2
    Work- 170, singles, 120lbSDL



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