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WOD for Wednesday

November 19, 2014

Strength- 4×3 Pullups for total load

Strength 2- E3MOM – Max effort 1)Chest To Bar Pullups 2) Wide grip Pullups 3) Chinups

Work- 100 Wallballs for time, EMOM-3 Cleans @ 155/105.

Open prep-

Open WOD 11.3
Men- Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

women- Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

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28 comments

  1. I like this workout. Gonna be rough.


  2. Open Workout : 32 RX


  3. Pull ups + 87, + 93, + 97, +97
    Wod 12:44 scaled to 135 from hang


    • Greg


    • Beast


  4. Pull-ups
    252(+70), 255(+73), 255, 257.5×2(+75.5)

    Wod 7:53rx
    31 wallballs rd 1
    10-12 each following round


    • Looks like your back!


      • 31 wall balls…incredible!


  5. Pullups bw+15

    WOD 11:42 @95


  6. pullups: 3 purple
    WOD: 14:04 60#


  7. pullups: bw + 20lbs

    work: 78 reps rx’d
    1st time attempting cleans rx’d. Got 30 wallballs 1st round and went completely downhill from there. I skipped 3 rounds of wallballs because it took me almost the full minute to get 3 cleans. I questioned my judgement around the 4 minute mark…still questioning it.


    • No way! Proud of you and definitely the right choice to go for the big weighht. Very well done!


  8. PU-body weight
    WOD @135
    Completed 85 in 15 min cap.


  9. I never post my results…… But since I did really good on this one I’m going to post

    8:00 Rxd


    • Pretty sure you were sub 8. Like 7:53ish


  10. 13:53 rx


  11. 4×3 P/U Peak = 254 (bw + 20)

    100 WallBalls WOD – 10:43 scaled to cleans @ 130#


  12. 10:55 Rx- that shit was rough.

    Peak pull-up set of 3 BW+22.5


  13. PU 58, 63×2, 38, 38….c2b 15, wg 16, cu 14……. Wod 12:45 ( I think) 115lbs


  14. 11.3 50
    Wall ball WOD 5:50


    • Haha, 550. Shit be cray.


    • Just when I thought I did good. I quit.


    • What? No Open work? Glen and I the only two to do the Open WOD


      • Adelynn got 50 on the open workout. See above.


  15. Open Workout 15 rounds x 2 for 30 Rx


  16. Tested out on pull-ups today.

    285 total. Body weight 193 plus 92lbs. In the beginning I got plus 70. 22 lb improvement. I’ll take it.

    WOD. Went RX. I quit. I Got 55 by my 6th minute and I was just too sore to go on. The weight was fine. I’d like to try again on a good day.


  17. PU- BW+5
    Work- 12:50 @85lb


  18. Pu- b2lp
    Wod 48 @ 80 in 15 mins



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