FRIDAY – 091113

“Nicole”

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
Max Pull ups

Post total rounds and reps to comments.

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Eddie gets his first double under and performs the entire WOD rxd!
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Go Pages, Go!

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4 Responses to “”

  1. AM
    4 rounds
    50 push ups
    50 sit ups
    50 flutter kicks (4 ct)
    24:48
    post WOD 39 burpees

    Should be there this afternoon.

  2. Good stuff Gary! Doing great…keep it up!

  3. FYI, next week’s competition WODs:

    The Singlet:
    From the ground to overhead anyhow – 1 RM.
    10 min cap

    The Couplet:
    750 m Row
    75 Thrusters (Men use 45 lbs, Ladies use 35 lbs)
    For time
    15 min cap

    The Triplet (RTG Class only)
    How many rounds can you do in 7 minutes of:
    2 Muscle Ups
    4 Handstand Push-ups
    8 Pistols (total reps)

    The Chipper (Rx/Scaled)
    10 OHS (95/65)
    20 Squat Cleans (95/65)
    30 Push Press/Push Jerk (95/65)
    40 Pull-ups
    50 Wall Ball shots (20/14 to 10′)
    60 Double Unders
    70 Sit-ups (Abmat, unanchored)
    800 m Run
    (30 min cap for Rx, Scaled will go first as one big group & we’ll go till we finish!)

    The Chipper (RTG)
    5 Rope Climbs 15′
    10 Squat Snatch (115/85)
    20 Squat Cleans (115/85)
    30 Push Press/Push Jerk (115/85)
    40 Pull-ups (Chest-To-Bar)
    50 Wall Ball Shots (20/14 to 10′)
    60 Double Unders
    70 Sit-ups (Abmat, unanchored)
    800 m Run
    (30 min cap)

  4. 40 burpees.

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