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WOD for Wednesday 4-13-16

April 13, 2016

Primary Strength-  3×8 Pullup or Row.

Accessory- A) 3 x 6-8 Single arm Dumbell Row.  Tempo @ 2-2-2-2.  B)  Banded Scapular Retraction 2×20

Work- Teams of 3- AMRAP in 8 Minutes.  Max rep burpees.  1 Athlete must maintain a chin above bar static hold while the other teammates accumulate burpees.  1 athlete moving at a time.  Teams of 2- same as above but Amrap in 6 minutes.  Solo athletes- 4 RFT 30/20 second static hold, 10 burpees.

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11 comments

  1. Row bench 166
    Accessory 45 BB
    Team Wod 109. Ryan Fox, Marcia


  2. Pullups 2×8 with 1 skinny band, 1 set with 4 bw, then 4 1 skinny band

    Accessory at 20 and 25lbs

    Team wod 130 with Joel (our drill seargent) and Steve


    • *sergeant


  3. pullups: 18 @ bw, 6 w/2 skinny bands
    team work with John & Lisa: 121


  4. Pull ups 248 ( +70)
    Team WOD 94 Burpees


  5. pull ups 4×2 bands, 4×3 bands x 3 times
    did 5 rounds of 300m row and 10 WB.
    2mi AD easy and some planks.


  6. Pullups–17@+1, 6@+2…missed last one
    Dumbbell row x2 @ 20lb
    Work w/ Dawn & Scott S- 125


  7. So this dream WOD has to be when I’m sick in bed? Whyyyyy?!😷🤒


  8. Pull-ups 6×1 with 1 blue band 1×8, 1×10 with 1red/1blue
    Dumbbell row @ 20lb
    WOD 151 (4)



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