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WOD for Wednesday 9-25-13

September 25, 2013

Legacy Athletes-  Last day to train heavy.  Thursday you can fine tune and Friday should be basically total rest.

 

WOD

Strength 1-  4×5 Pullups for load.  Dead Hang. Full Stop.

Strength 2-  3×8  Wide Grip Pullups 

Work 1- AMRAP in 6 — 5 Turkish Get-ups r.  5 Turkish get-ups l.

rest 3 Minutes

Work 2- 1 on 1 off x 3 for max reps Wallballs to 11/10.

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7 comments

  1. Body weight=175+53, 53, 53, 54=4565

    3×5 wide grip pull-ups

    Turkish get ups 17 @ 16kb

    Wallballs 26, 25, 22=73


  2. BW = 213.5
    Pullups = BW+25×5, +30×5, +25×4, +25×4
    3×5 wide grip with +1
    TGU = 10 @ 16kg (first time… this was very difficult)
    Wallballs = 59


  3. pull ups: 3 x 5 @ bw, 5 @ +2.5 (2 weeks ago was 2 x 5 @ bw, 2 sets with assistance – skipped last week due tennis match, sore shoulder & angie)

    tgu: 11 (2 rx, then scaled)
    wallballs: a pathetic 20 reps actually made it over the 10′ line

    ran 2 miles with dogs this morning


  4. 190+75 X 15 and 190+65 X 3
    TGU got 25 even
    Wall balls 27, 25, 23 = 74 would have had 90+ but several missed…


  5. Pull-ups- 13@+1, 3@+2, 4@+3
    Work- wallballs 30..(s)…some hit 10′, some hit above


  6. Pull ups + 50 lbs straight sets.
    21 TGU at 16kg
    52 wall balls



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