h1

WOD for Wednesday 4-23-14

July 23, 2014

1st–WORK. 4 mini-wods, start each new wod every 5th minute.

A) 400 M KB carry for time. m-53×2, w-35×2

B) Max Reps wallballs 20/14 in 4 Minutes

C) Max Reps Rope Climbs in 4 Minutes

D) 5 RFT 10 Doubles 10 Pistols (scale to 20 reverse lunges)

2nd– MOBILITY. Roll out/Extended stretch for 10 minutes.

3rd– Supine Row 4×8 @ bodyweight. Slow your pace to make 8th rep 100% effort.

Scott Shap let me team with him at 7am and we went 13:26 on the partner wod.

Advertisements

26 comments

  1. I’ll post here today since no one left me room on the whiteboard!

    KB: 4:16
    WB: 56
    RC: 9
    D/U and Pistols (as ugly as they were): 2:41


  2. KB Rx 3:40
    WB 70
    Rope 9
    DU/Lung 2:15


  3. 6:35 farmers carry
    4 complete rope climbs
    19 wall balls
    3:35 on double unders / pistols
    Horrible


  4. KB carry- 4:05
    wallballs- 47
    Rope Climbs- 6
    DU/lunges- 4:25


  5. WODs
    KB: 4:15
    WB: 52
    RC: 8
    S/L: 3:01

    Set the KBs down twice – should have tried for the whole time, hands got sweaty and chalk went buh-bye.


  6. Rope- 4.5
    Du/lunge- 3:0?
    KB carry – a comical 8+ minutes.
    WB – 50 in four minutes, but not all crossed the 11′ line


  7. Started with DU’S & back lunges. 2:23
    KB. 4:40
    Wall Balls 46. 3 no reps
    Rope Climb 4
    This gives me encouragement to work harder on Wall Balls & KB run. 2 weakness for me


  8. Rope 12
    DU/Lunges 2:04
    KB run 3:22
    Wall balls 67


  9. Wall Balls- 21
    Rope Climbs- 7 (scaled)
    DU/lunges- forgot to note the time (scaled to sgls)
    KB carry- 7:08 (scaled KB)


  10. in order – all rx’d:
    du/pistols: 5:57 – left leg pistols were much smoother than right leg
    kb carry: 6:50
    wall balls: 20 in 2ish minutes
    rope climbs: 5


  11. Run: HOT AS BALLS at 1pm. 5:15 rx and it felt like my arms were going to rip out of my rotator cuffs. I couldn’t grip for more than like 30 seconds at a time at the end from sweat.

    WB: 46 I had no rest and started about 20 seconds in so these suffered badly.

    Rope: half way in to one climb I realized I had the wrong shoes on. Not worth tearing up a $150 pair of running shoes. Score .5

    DU/Pistols I thought it was 5 rounds so just before the 4 minute mark I had 2 pistols left to complete round 3…I would’ve finished faster had I known it was only 3 rounds.

    then a few minutes later I did DU/lunges and scored 3:20.


  12. Test


    • OK- Somehow I’m back on.

      So, I used Greg as a pacesetter and goal was to exceed his scores. This went very poorly.

      Rope- 12 (tied)
      Doubles/Lunge- 3;33 (1:30 slower)
      KB Carry- 4:08 (:46 slower)
      Wallballs- 42 (25 fewer)


  13. Wb 44
    Rope 7 scaled(no repped myself on last 2 because I sucked)
    Du/lunge 3:30
    Kb walk. 7:35. Rx I couldn’t hold onto the stupid kb on the return trip so I used some pine straw to help my grip. Surprisingly helpful. Still sucked.


  14. KB: 3:24
    WB: 52
    Rope: 3 (first time getting them! YES!)
    Singles/lunges: 2:41


    • Great job, missy! All great scores ~ Andrea


      • Thanks!!!:)


  15. WOD

    KB Run = 3:20 rx
    WB = 52
    Rope Climb = 1
    30 Singles/20 Lunges = 4:50


  16. Kb run 3:44rx
    Wallballs 51
    Rope – 4 attempts. Got two to three pulls up (1/2 way ish)
    Doubles/lunges 2:21


  17. A) 400 M KB carry for time. m-53×2, w-35×2
    5:11
    B) Max Reps wallballs 20/14 in 4 Minutes
    37
    C) Max Reps Rope Climbs in 4 Minutes
    4 scaled

    D) 3 RFT 10 Doubles 10 Pistols (scale to 20 reverse lunges)
    4:00 scaled


  18. In this order:
    Wallballs: 57
    Rope Climbs: 5
    DU/Pistols Rx: 5:32
    KB Farmers Carry: 6:12


  19. Wod in this order….. Ropes 9, singles/lunges 3:00, kb 6:17, WB 26


  20. Kb farmers carry 4:21 rx
    Wb 57
    Rope 2
    Du/lunges 2:22


  21. Andrea
    KB Run 3:30
    Wall balls: 74 + 6 no reps
    Rope climbs: 4 + 3 failed attempts
    DU/lunges: 3:44
    Whew! Wore me out,


  22. KB 4:24 at RX weight
    44 WB
    12 scaled rope climbs
    3:07 singles rope/lunges


  23. Farmers carry 5:25
    34 WB
    5 rope climbs
    4:25 DU/lunges



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: