Monday 131202

yomiPullup

Strength

  • Weighted Pull-ups 5 x 3 (heaviest possible)
  • Supinated Grip BB Row 3 X 8

Conditioning:

  • For Time
    30 WBS 20/14
    10 KBS 24/16
    20 WBS 20/14
    20 KBS 24/16
    10 WBS 20/14
    30 KBS 24/16

11 comments to Monday 131202

  • Jason Fortin

    Pull-ups: worked up to yellow
    bb row: 104#
    WOD: 4:17 rxd weight with Russian swings

  • JB (John Balthis)

    Pull-Ups: +10#,20#,25#,35#x3
    BB Row (supine-grip): 95#,115#,155#x8
    WOD: 6:18 Rx’d, ‘American’ swings
    ROM work
    ***warm-up B-Day Burpees, cool-down consecutive B-Day DUs*** (yeah, thats 46 reps :P)

  • Jamie

    Pull ups: +10#, 15#, 25#, gripping plates between my knees
    BB row: 65#, 95#
    WOD: 7:18

  • Ryan

    Pull ups: 35#, 55#, 55#, 75#, 75#
    BB row: 95#, 125#, 125#
    WOD: 4:31 Rxd (Games Style Swings)

    Felt down this morning…too much eating and drinking the last few days and not enough sleep. Plan to fix this prior to the weekends competition :)

  • Kendra

    So quiet around here!

    Instead of doing today’s wod… I took on Fran when I realized it was the only “green square” still unchecked.

    Fran: 7:06 rx’d — a 1+ minute PR and green square complete! On to blue now.

    Not a bad way to celebrate my 40th birthday.

    Have a good one all!

  • Leah

    One Armed ring rows

    BB row: 33# for all 3 sets

    WOD: 6:19 rx’d (one arm swing)

  • PJ

    PU- #115
    BB row- #155

    4:02 redKB

  • Nicole Warwick

    5:08
    pull ups 3/2/3/2/2
    BB 33/53/63

    WOD 5:08

  • Mathlete

    Pullups: did some kipping, then ring rows

    BB Row: 63, 73, 83

    WOD: 5:36 rx’d, poor life decision. Knee is not happy

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