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WOD for WEDNESDAY 12-14-13

August 14, 2013

Strength 1-  12 Minutes.  Establish a 1 RM Pullup.  Score is Bodyweight plus any additional.  So if Susie weighs 120 and pulls bodyweight +10 her 1 rm pullup is 130lbs.

Strength 2- 3×8 Strict Pullups For Load. No swinging/Kipping.  Short but complete stop at the bottom.  Elbows break the athlete UP first.  Therafter, do whatever it takes to complete your rep.   Scoring here has more variables insofar as scaling via band assistance, kipping etc goes.  Try to document what you do accurately.

Work-

(A) 7 Minute AMRAP– 40 Jump Rope Singles Right, 40 Jump Rope Singles Left,  20 KB Swings 24/16.  Score is total KBS.

Rest 3 Minutes

(B)  7 Minute AMRAP– Row for calories 20/14, 2 Rope Climbs.  Score is total calories.

Instructors-  Please split your class into 2 groups, and have 1/2 peform metcon a while the other half performs b Then they’ll switch.  If you get class with more than 8 people, please stagger the start  with any excess people and roll them into Metcon A first.  There should be enough KBs/Jump ropes to go around.

 

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15 comments

  1. Max single weight body weight 195+75 = 270
    3×8 load 30lb 720
    52 calories
    80 kb’s


  2. 1RM Pullup = BW (205) + 60 = 265
    3×8 load = 140 (14 reps with 10lb, the rest BW)
    58 Calories
    60 KB Swings

    *Felt like crap today*


  3. 1RM pull=85lb + 167body weight=252
    3×8=20, 30, 30=640
    Calories=80
    kbs=80


  4. Pull-ups are a weakness-oddly excited about getting better at them :-/
    1RM- knee in +1 red band
    3×8 @ +3 band assistance

    42 calories
    40 kb


  5. 1RM – 146lbs (125 pre pregnancy + 16lbs weight gain + 5lb weight). Which by my twisted math is a PR 😉
    3×8 at +3 assistance

    3 miles on treadmill in place of work, 30 minutes


  6. 1rm: 135bw+10 = 145
    +1×8; +2×8; +3×8

    40 calories
    40 kbs

    tennis match tonight


  7. Max pull up body weight 175+ 115=290
    3×8@40
    3×8@50
    3×8@45 total weight 1080
    70 calories
    80 kettle bell swings


  8. Pull-ups +2 assist. Old rm was body weight +5 lbs. sad.

    3×8 with black band.

    60 kbs
    56 calories w rope pull from floor


  9. Max 195 plus 35, 1×8 BW, 2×8 plus 1, 60kb,40 cal.


  10. Worked out in Crossfit James Garage.

    1RM PU BW Plus 95 283lb
    3×8 @45


  11. 1 RM pullup – BW 153 + 20 = 173
    3×8 with 2 little red bands
    58 KBS
    42 Calories


  12. 1RM pullup BW 185 + 85 = 270
    3×8 30 lb
    60 Kb Swings
    58 Calories
    something was off for me on the rope climbs today… and I almost gave Brock a heart attack when my hand disengaged whilst doing a muscle up


  13. Max single 170 + 60 = 230
    3×8 – 560
    60 KB swings
    68 calories


  14. 1 rm pullup- Bw (113)
    3×8= bw +3red
    60kb swings
    38 Calories
    Rope climbed like a Boss 🙂


  15. 1rm pull-up bw + 30 = 160
    Then bw x 8 x 3



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