WOD 1/25/13
8 Minutes of Calve/Shoulder/Hib/Back Mobility
A- 1 Minute WU- Double Unders + Annie= 50/40/30/20/10 RFT of: Double Unders/Sit Ups
B- Lynne= 5 Rounds of: Bench Press- Max Reps (BW/.75BW)/Pull Ups- Max Reps; Rest As Needed Between Efforts (35 Minute Cap)
Everyone better PR today on Annie!!!
Annie: UGH. You and I do not get along.
Lynne: Bench at .75xbody weight = 3 / 3 / 3 / 4 / 3 (16 total); pull-ups (I did not know I was supposed to try these strict, so all of them are kipping) = 22 / 18 / 15 / 15 / 17 (87 total)
Really great job on the pull ups.
Jamie I’m very sorry for my reaction to your score this morning. I was disappointed in myself for not communicating to Jes that pull ups should have been strict. You did an amazing job and I was so caught up in strict pull ups I did not give you the props you deserved 😉
Annie – 6:44 PR. First actually completing this workout!
Lynne rx’d – Bench @ body weight 188lbs 17-10-8-9-8 total – 52
Pull ups 15-11-11-12-11 total – 60 strict
Great programming today.
Great job Travis! Those are sick numbers dude.
This one is in your power house. Good job brother.
Thanks fellas. This was a wod I’ve been looking forward to for a while.
Annie- 6:26 rx PR by 2 minutes
Lynne- 79 rx
BW Bench- 155# – 9-6-4-3-4 (26) / Strict Pull Ups – 15-11-10-9-8 (53)
And here I thought I had a chance of getting on the board today. Thanks a lot Rory, Travis, (and probably Sico later on).
Annie: 8:14 (a little slower on the situps)
Lynne: 26 PullUps, 28 Bench @ 92% BW (135lbs)
Annie: 9:15 rx
Lynne: 28 Bench Press @ 95#+ 25 Pull Ups w/ Box
Annie and Lynne kicked my ass like a Swansea ball boy today.(google it)
Annie – 6:49
Lynne – 40 Strict Pull Up / 25 BP @ 165
Was feeling crappy so I did some dead lifts to raise the spirits.
5 x 135 / 225
3 x 285 / 315
1 x 345 / 355 / 365 (PR)
Annie 5:35 Rx (match)
Lynne
Bench 17/15/12/12/11
Pull ups 16/15/15/15/12
Total 140 Rx
180lb bench
Annie – 6:13 PR by a minute and half!
Lynne – 62 bench @ 65 / 35 box pullups
Nice PRs everyone!!
Annie RX- 6:56
Lynne RX- Bench: 16@170(4/4/3/3/2)- Pullup: 34(7/7/8/6/6)
*Extra work w/ Iyana and Alex B.= 1 mile run(7:20)+ 1000m Row*
First off, congrats to everyone who PRed today. Can’t sleep so posting now.
Annie RX’d=5:19 (37 second PR)
Lynne RX’d=48pull ups/36bench press@150
Goat Work- Front Squat- Wu- 5@45/135 WS-5@155/185/205/205/205