h1

WOD for Wednesday 9-11-13

September 11, 2013

Warmup- 5 Minutes.  Pulling Apparatus

Skill- 5 Minute. Single Arm Kettlebell Snatches or Double Unders

Strength–16 Minutes  4×5 Pullups for load.

Strength 2/Prehab–Scapular Retractions with a band

Work- 1 minute on/1 minute off x 3- Burpee Box Jumps 24/20   Then 1 minute on/one minute off  x 3- Double Unders.

Advertisements

17 comments

  1. I used to be able to do pull-ups with a 55lb weight attached to me. Now I can barely do dead hang. Sadness.

    Pull-ups 4×5 dead hang
    Scapular retractions (bad shoulder grinded a lot)
    Burpee box jumps : 12, 12, 12
    Double unders with shitty rope: 48, 35, 38


  2. BW 202lbs + 50×4, 39×4, 34×4, 29×4 not feeling it today
    35 box jumps
    340??? Singles


  3. Pull-ups – +2 x5,4,5,4
    I think I’ve lost my ability to do an unassisted pull-up 😦
    27 burpee step ups
    85 12kg KB swings instead of jump rope


  4. 222, 225, 225, 227=4495
    (Body weight 172)

    Burpee box jump 47
    DU 181


  5. Pullups Bodyweight plus 20lb vest 202/repX’s 20 = 4040 total lbs.

    …yes I weigh 182 :p

    Burpees 36
    Singles 240


  6. Pull ups: BW x 5 x 2, BW x 4, BW x 2 +2 x 3 (last week only 1 set at BW)

    burpees: 33 (landed wrong on turf on round 1 & only did 30 secs worth)

    DUs: 141

    tennis match tonight


  7. Pull Ups – 4×5 @ BW+Black
    Dead Lift – 4×5 @ 405, 415, 455, 475 = 8,750
    AirDyne – 8min Tabata @ 350-400 Watts


  8. Pull ups
    1: 5@bw
    2:4@bw 1@+1
    3: 3@bw 2@+1
    4: 2@bw 3@+2

    Burpee box jumps = 33
    Double unders = 114 (needs some SERIOUS form improvements!)


  9. Pull-ups

    BW+10 x 5
    BW+12.5 x 5
    BW+15 x 10


  10. Pull-ups 20 BW, burpees 32 (mostly step-up) DU 40 ( got 6 in a row twice, by far a PR for me)


    • Bob, theynwill start to rollout in bigger and bigger streaks. Youre on your way!


  11. Pull ups
    Body weight 176 +5×79,84,84,79 total 5150
    Burpee box jumps 42
    Double unders 161


  12. PU: 189 + 75 x 5, 189 + 65 x 14
    46 Burpee box jumps, 213 Double unders


  13. It’s confusing tracking assisted pull-ups….but here’s what it is:
    +1×6, +2×12, +3 x 2

    33 burpee/box
    56 du


  14. Thursday –

    Snatches @ 135 for last 6-8 reps
    Shrugs @ 185
    Shrug/Pull @185

    Put on a rowing clinic. 😉


    • absolutely appreciated btw


  15. Body weight 171 – total -4130
    42 box jumps 42 double unders



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: