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WOD for Wednesday 9-4-13

September 4, 2013

Strength 1-  4×8 Pullups For Load  

Strength 2- Supine Rows 3×8

WOD- For time–21-15-9– KBS 24/16, Reverse Lunge( r&l=1), Hand Release Pushup.  1 Rope Climb to finish every round.

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13 comments

  1. Bodyweight +45 = 235 235x8x4=7520. Supine rows complete 3×8.


    • Brock Above


  2. BW 197 + 50×8, 25×8, 25×8, 20×8 strict PU
    Legacy event. PU/DL/HSPU total reps 103


  3. Pull-ups 6000
    Work – 6:38


  4. Pullups = BW + 11.6 = 221.6 (BW up 7lbs in 4weeks)
    Work = 10:10


    • Pull ups were 8,7,6,5 = 5761.6


  5. Pull-ups – +3, BW increasing +/- 5 lbs over the 4 weeks
    Work = 8:46, scaled rope climbs, no hand-release on push-ups


  6. pull-ups: 5 @ bw, rest at +2 band
    work: 8:45 rx’d


  7. I really miss you all. I keep promising I’m coming back and keep failing to show. Sorry!

    Been an insane summer and life is getting more crazy. I full on plan on being back sometime before the new year. In the meantime is it ok if I post?

    Holy shit I got weak! Dead hang pull-ups. Body weight only. = 4800. (Had pneumonia. Lost a lot of weight)

    Did ring rows – I do not remember them being this hard!

    Work – 7:48


    • NO SHIT BRO!! JAmes S!!! Heck yea! Post away and come back soon!


  8. Pull up = sucked.
    1= 2@bw and 4@+1
    2=7@+1
    3= 8@+2
    4= 8@+2
    Supine row= check.

    Work
    11:40 RX’d with the men’s kettle bell


  9. Pull-ups 12 BW and 20 plus 1, wod 9:47 (Kb eye level)


  10. Pull Ups 8 @ +1 – rest of the sets done at +2
    Work= 8:52 RX’D



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