(East Coast Crossfit’s Halloween WOD)
Strength:
3 x 5 Strict Pull-Ups or
3 x 5 Weighted Strict Pull-Ups (increase the weight each round)
WOD
2 Rounds of
- 4 cycles of 20 sec. on 10 sec. off of:
- Wall ball (M-20 W-14)
- 4 cycles of 20 sec. on 10 sec. off of:
- DB Power Clean (M-45 W-30)
- 4 cycles of 20 sec. on 10 sec. off of:
- Double Unders
- 4 cycles of 20 sec. on 10 sec. off of:
- Toes to Bar
pu: 45,55,55×4
wod: enough, Rx
333 w/ 25lb wb, 40lb vest on pu
Bench Press Sub for Pull Ups 5×5 @ 185
WOD 450 Rx
Pull-ups w blue bands, still a struggle
Didn’t count reps in WOD, but scaled to 8# WB, tuck jumps, and 20# DBs
Pull-Ups: strict PUs – 5, 4, 4
WOD: 352 (8# WB, 25# DB 1st rd, 20# DB all other rds)
5, 5, and 3 strict PUs
220 (12# WB, 25# DB)
For double unders I did a Single, Single, Double Sequence but only counted the doubles
Strict PUs Unweighted (2 sets chin up grip, 1 set regular grip)
WOD: power level over 9000 (16# WB, 30# DB, Rowing for my foot)
http://www.youtube.com/watch?v=M1Sa6Umz8YA&feature=related
3×5 unweighted; 250ish rx
@work:
Run 1 mile
5 rds:
10 pull ups
10 burpees
10 KTEs
40 flutter kicks
Run 1 mile
26:27
PU: 5,5,5 still on the rb. WOD: 388 = 75(12#wb)/50pc(25#)/218(su)/45 t2b
PU: 10,15,25
WOD: 340ish (25# squat thrust for wall balls)