Strength WOD
Level 1
5 rounds:
- Back Squat x 3
- Ring Row x 8
- Run 200 m
- Rest 2-3 minutes
Level 2
6 rounds:
- Back Squat x 3
- Chest-to-Bar Chin-up x 8
- Run 400 m
- Rest 2-3 minutes
Notes
- Go heavy and time each interval.
- The back squats should be high-bar position and full range of motion.
- Compare to 10/1/12.
Lvl 1.5 (C2B but 200m run)
BS: 125#
Runs: 1;15,1:09, 1:07, 1:08, 1:03, 0:56
BS up 5# from 10/1 but lacked FROM
Pull ups unbanded. Some Chin to bar only.
BS- up to #147
8 C2b
Runs- 1:45, 1:55, 1:57, 1:56, 1:55 (Timed 400 m run from outside)
225,235
2:12 23 22 29 29 32
Squat: 165#, 175#
Chinups: 5 per round, could have done 6?
Times: 2:32, :36, :36, :42, :53, :26
did 185# pc .. 2:26, 21, 20, 21, 25, 25
245# with a real 400m run out here at the Walden Garage
1:58, 2:00, 2:00, 2:05, 2:05, 2:00
2:00 rest between rounds
Probably could have gone with 255 or even 65, but glad I didn’t!
Teamed up with Tate
BS 188#
2:16, 2:27, 2:32, 2:31, 2:29, 2:26
243# BS
2:17, 2:23, 2:30, 2:33, 2:40, 2:37
BS: 223#
2:41
2:39
2:45
2:49
2:52
2:50
2:59, 3:10,3:39, 3:20, 3:07, 3:05 @ 133#
I guess my lungs needed those middle few rounds to get used to the cold air? Didn’t record times last time, but I did C2B chin ups the whole time this time, versus 3 rds Rx and 3 rds purple band last time.
2:45, ?, ?, ?, ?, ? -poor planning
@
135, 145, 155, 165, 175, 185
(mostly strict c2b chin ups until the end)
First WOD après-bronchitis/the plague or something.
I did 4 rounds, started at 77# but dropped to 67# after two rounds. Ring rows. 400m run. And then I coughed for time.
Yay!
2:17, 2:19, 2:21, 2:17, 2:17, 2:11 @ 243#
2:21, 2:19, 2:01, 2:00, 1:59, 1:56
Did 99# squats for first two rounds, but they made my stupid back hurt too much. I had to cut them altogether, so the last four rounds are just ring rows + 400m run.