2016 September 13 WOD

Posted: September 13, 2016 in Uncategorized
Strength

10 minutes to find 1 rep max Weighted Pull-Up or work on Pull-ups
Compare to March 1, 2016 or October 7, 2015

Sprints

4 x 400 meter sprints
Rest 1 minute between runs
Compare to March 25, 2015

Cool Down

In time remaining, accumulate 2 minutes in each position on each side:
Dragon
Pigeon
Finish with 2 minutes of Standing Forward Fold with Shoulders

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Comments
  1. Luke S. says:

    PU – worked up to 92# – strict, pronated grip
    400s – 1:11/1:14/1:23/1:32

  2. Shank says:

    Strength – worked up to #92 on PU. PR!

    Sprints – 8:59 total time
    1:18/1:29/1:37/1:35

  3. jks says:

    PU work on strict then kipping
    400 – 1:45 / 2:12 / 2:20 / 2:21

  4. Cara says:

    Strength: Lat activation

    Runs: 1:24/1:36/1:38/1:39

    This SUCKED! I tasted blood and my teeth hurt really bad…yes, my teeth! Glad it’s over!

    Tried to stretch a little, but was too busy dying.

  5. Doug says:

    PU:62#
    400m: 1:13/1:35/1:42/1:42

  6. Melanie Ragan says:

    Strength

    10 minutes to find 1 rep max Weighted Pull-Up or work on Pull-ups
    5 banded pullups in small green band
    5 jumping pullups and negative downs
    5 banded pullups in small green band
    5 jumping pullups and negative downs

    Sprints

    4 x 400 meter sprints
    Rest 1 minute between runs

    1:59 / 2:39 / 2:20 / 2:40

    Cool Down

    In time remaining, accumulate 2 minutes in each position on each side:
    Dragon
    Pigeon
    Finish with 2 minutes of Standing Forward Fold with Shoulders

    15 GHD reps

  7. Rob H. says:

    Strength
    83# +/-
    Got greedy tried 100#… fail
    Sprints
    1:27/1:48/1:56/1:57
    Cool down✔

  8. Tanya says:

    PU
    strict 18#
    Moved right on to kipping 23#, 36.2#
    1 X 5 strict

    1:31/1:37/1:39/1:43

    Cool down ✅

  9. Jay says:

    Strength 53#

    Runs
    1:19/1:34/1:52/1:41

  10. stefgatlin says:

    Strict PU – worked up to 37#
    400’s – 1:30/1:41/1:49/1:49
    Cool down complete

  11. Blake says:

    105# Pullup Strict
    No sprints (adductor still recovering from strain)

    800m Tire Drag 12:20

  12. Mark G says:

    Strength
    60# weighted PU

    4 X 400
    1:35/1:43/1:45/1:43

    ✔️ Stretching

  13. slchampine says:

    #80 kb pullup

    1:24/1:26/1:27/1:24

  14. Kimberley says:

    Worked on pull-ups with big black band and big green band, especially controlling the descent

    Sprints
    2:06/2:29/2:49/2:32

    Stretching ✔️

  15. Brett Christensen says:

    PU: 45 lb KB/ 72 lb KB/ 100 lb DB
    Sprints: 1:17/1:24/1:29/1:27
    Snatch: 75% * 2 = 160/80% * 1 = 170/85% * 3 = 180
    Clean & Jerk: 75% = 200/80% = 215/85% = 225
    Clean Pulls: 90% * 2 = 250/95% 2 * 2 = 260
    LBBS: 75% * 3 = 290/80% * 2 = 310/85% * 4 = 330

  16. Bob says:

    Strength: 80#
    Runs: 1:45/1:40/1:45/1:38

  17. H2 says:

    Strength: Worked on pull-ups in black band & some kipping in green band

    Sprints: 1:46/2:00/2:06/2:00

  18. jkeel 42/5'9/175ish says:

    Worked up to 105# weighed. Got 100# for 2.
    Adam thinks he’s stronger than me… Imma show him. 😉

    400m runs:
    1:16/1:27/1:38/1:43

    Mobility work and heavy bag work.

  19. Justin Harrison says:

    1:33/1:39/1:41/1:33

  20. Kim says:

    Strength–18# strict
    No sure why I didn’t try any kipping😴
    Metcon: 1:36/1:44/1:47/1:55

  21. Groves says:

    Pulled a PR at 60#.

    Ran. Hated it. Didn’t quit.

  22. Joy says:

    First attempt at weighted pull-ups. Got several kipping with the purple backpack from both the short bar and reg. bar. Tried some strict… worked mostly on pulling.

    Sprints: 1:30/1:48/1:59/1:50

  23. Patrick M says:

    Strength Worked up to 20# vest and a 14#wb. Strict was 34# pu
    Metcon 4×400 sprints
    1:28,1:39,1:49,1:42

  24. missychamp2016 says:

    So…close…! I almost did my first strict pull-up. 😌 Best success was with the skinny, thin, blue band.
    Run Wod
    2:38/2:43/3:05/2:53
    Ouch. My hamstring. Again.

    Did the stretching.

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