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WOD for Wednesday 10-8-14

October 8, 2014

Open Prep

Open WOD 12.4

AMRAP in 18

15 Box Jumps 24/20 (step ups permitted)

12 Push Press @ 115/75

9 Toes 2 Bar

TPECF

Strength 4×8 pullups for total load

Strength 2- Altered Width/ Grip Pullups 3×5

Prehab-  Banded Scapular retractions

Work- Interval Sequence tbd based on weather and sunlight.

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20 comments

  1. Row: 60
    AD: 54
    Run: 4:14… Happy to run!


  2. Pullups 14@+1, 18@+2

    Row – 63
    Run – 3:34 (wrote 3:31 on board, bad math) 1:45 and 1:49
    AD – 52 (I hate that stupid bike)


  3. pullups: 8@BWx2, 5@BW & 3 kipping, 4@BW & 4 kipping

    run: 3:12 (1:35 & 1:37)
    bike: 37 (I seriously could not get my legs to move those damn pedals)
    row: 56 (worst ever score – leg overload)

    Hope to get better scores next time


  4. pullups: 32@black +1

    run: 3:46
    bike: 50
    row: 43


  5. Pullups: 4@bw(I started each set with one bw), 7@+1, 14@+2,7@+3
    Run: 3:19
    Bike:41
    Row: 40
    Will I ever be able to get more than 10cal/min?? It seems like no matter how hard I go I always get the same #!


  6. pullups 6,824 8 with a 32lb vest and 24 with 15 lbs

    WOD in this order-
    run 3:26 (1:26 & 2:01)
    AD: 65 (35,30)
    Row:70 (35,35)


  7. pullups 4×8
    210 across all 4=6720

    Wod
    run 1:19, 1:33=2:52
    bike 35, 34=69
    row 40, 38=78


  8. Open : 263. 7 rounds + 11
    This was brutal at T2B rounds


  9. Pull-ups: 211, 211, 216, 216 = 7832
    WOD: Row = 72, Run = 3:11, Bike = 71


    • Pull-ups correction: 6832


  10. PU – 230# plus two (2) red bands

    Run – 3:23 (1:37 & 1:46)
    AD – 88 (47 & 41)
    Row – 73 (37 & 36)


  11. Chin-ups
    32x+2
    Row: 49
    Run: 1:48 and 1:46
    Bike: 58


  12. PU BW+25,20,20,20×8……wod row 66, run 3:49, AD 54


  13. Pullups bw x 11 , +2 purple x 21
    Wide grip 3×5
    Row 54
    Run 4:39
    Ad 36


  14. Open: 6 rds, +25 – scaled toes-2-bar

    then did nascar rx at 6:56


  15. Run – 2:54
    Bike – 82
    Row – 71


    • Pull-ups – 6606


  16. Pullups 6880. BW 190. bwx8, bw+25x8x2, bw+45×8


  17. PU- 5BW, 8@+1, 13@+2, 6@+3

    Work- started 1st- run–1:54, 2:11=4:05
    2nd-Air dyne–22, 17=39
    3rd-Row–23, 23=46



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