Paleo potluck – This Sunday 5:00PM. Location TBD. Who’s in? Email or post to comments.
WOD 01 16 13
Weight Vest Wednesday – if you can do strict pull-ups, wear one for the entire WOD (24/12).
A. Good mornings 3×10
B. Pullups or Kipping pullup skill work*
C. 3 Rounds for total time:
6 Burpee Pullups**
12 KB Snatches (53/35)
18 Wallballs (20/14)
Rest exactly 1 min between rounds.
*(Prereq: 1 DH Chinup otherwise standard pullup work)
**ROM standard: Arms must come to full extension prior to each pullup.
Post times, loads, and comments.
01 16 13
did some rowing and a jerk complex for warm up and strength
Part C: 9:56 no weight vest and used a 15# ball and 35#KB
got faster each round…my splits were: 2:50, 2:39 and 2:37
finished with some dip volume work and a cash out row
Today I was thankful that:
1. It was country Wednesday
2. I can’t do a strict pullup
I really liked this metcon after doing so many long ones lately. I feel like I’m better at the endurance stuff, but it was fun (?) to go all out today!
I love the additional challenge of weight vest wed!
A. 45, 55, 65
B. weight vest pull ups 12lbs…singles
C. 11:17 with 12lb vest. have no idea on the splits.