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Friday 110408

Ricky Frausto Filed Under:
WOD
7 rounds for time of:
7 Chest to Bar Pull ups
200 meter run

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20 Responses to "Friday 110408"

  1. Mark Says:
  2. Wow! I am the first to comment on here. It is an honor!

    9:38 Rx'd today. I spent the fix 6 round trying to keep up with Eric and then we had a nice little foot race on the last run. I'm pretty sure he edged me out by a hair but officially it was a tie!
  3. BigD Says:
  4. 15:49 RX'd. Frickin' running...
  5. BC Says:
  6. 11:13 rx'd. Nice job 6am! And great job Mark and Eric, way to push each other and sprint all the way to the end. Apparently I was going too slow to have anyone to compete against. "E" me.
  7. GregP Says:
  8. 10:48 not CTB. I can get high enough, not enough shoulder flexibiltiy right now to touch the bar.

    Great Job 6 AM!
  9. Natalie Says:
  10. Tough one this morning! 13:09 with 5 PU w/ bands. Wanted to give a shout out to the 6am ladies..Tara, Gina, Jillian and Jess--nice work ladies!
  11. Jess Says:
  12. 13:19 doing 5 kipping PUs instead. This one is a lung burner.

    Great job 6am! And totally agree with Natalie, we ladies need to stick together. Our numbers are getting smaller at 6am.

    JChrist
  13. Addi Says:
  14. 10:48 rx'd - tried to keep pullups as unbroken as possible (only 1st 2 rds, then usually 5/2 or 6/1) and to keep pushing on the runs. The lungs didn't get much of a break during the pullups, but I kept reminding myself at least it wasn't 400m...
  15. Hilg Says:
  16. 11:33 RX'd Did better with the CTBs than I thought but had to do the last 2 rounds 1atatime.

    Great job 6am....glad I didn't run into anybody! ;-)
  17. VanBeek Performance Says:
  18. 31 RDS on my second attempt at WOD 3.. 2 rd improvement
    Ready to get back to regular training tomorrow... Lift and todays wod tomorrow... Great work to Stacie and Reba today... 20 min amrap next?
  19. ZachR Says:
  20. 8:42 rx'd

    It really helped not having a car parked in the last spot during those runs.

    If it wasn't for Paul and Neil I wouldn't have pushed as hard for most of that WOD. Afterward I thought I was going to be sick.
  21. hannah eileen Says:
  22. WOOHOO! I didn't break up any pullups! That was the best they have ever felt. AND I didn't hate the running. It was a big day.

    10:47 (with plain ole kipping pullups)

    Thanks, Jen A, for pushing me!
  23. paul Says:
  24. This was awesome. It REALLY helped to have ZachR and Neil doing this so I could try to keep up with them. I thought I might edge Neil out by a second or two, but apparently he is a REALLY fast sprinter.

    8:53 rx'ed.

    great work, 4:30!
  25. Danielle Ostronic Says:
  26. 11:02 rx'd I agree with Zach, nobody should park in the last couple of spots on days when we run :) Had to break up pull-ups but I am ok with that.
  27. paul Says:
  28. Congrats to BC and Pete on their games WOD 3 PRs!

    3rds
    30 OHS (74#)
    20 KB swings (1.5pd)
    10 double-pushup burpees

    14:15

    let myself rest too much, but it was hard not to considering that i couldn't breathe after the 2nd round.
  29. BC Says:
  30. As Paul said I took another crack @ 11.3 & doubled my score from Wed, 11 full rounds vs only 6.5 previously. Had a good strategy that worked really well, plus I had no missed attempts which made a world of difference. Big thanks to Paul, Pete & Joe H pushing me.
  31. Shelley Says:
  32. I did 11.3 over this morning and improved from 30 rounds to 33 so I am stoked!!
    I shot for 15 in the first 2 minutes (was in the middle of 15th rep at 2 min mark) and then still went at a good pace and then picked it up again for last minute. I did all thrusters again which helped a lot.

    Congrats on all the PR's today!
  33. VanBeek Performance Says:
  34. Shelley... BEAST!! Nice Work

    Just strength and weakness gymnastic work today... Double metcon day tomorrow

    Snatch - 2RM - Just More than last week... Worked technical things for a long time beforehand
    165, 180, 190, 200X1 - Almost would have been a 1# PR for 2

    DL - 5/3/1 - 3X3 (231, 265, 300X10)
    - Best my DL has felt in a while.. puts my rep max back over 400...

    Gymnastics Weakness - 10 sets on a 1 min clock - Handstand Push Ups
    5,5,5,5,5,4,4,4,4,4

    DB Row 2X10 (55#)
    Hollow Rocks 2X30 secs
  35. BigD Says:
  36. Took another crack at 11.3 today. Went from 8 rounds on Wednesday to 14 today. Remembered how to do squat cleans. Nice seeing a whole ton of folks kickin' ass today!
  37. VanBeek Performance Says:
  38. SUNDAY WORKOUT

    Press - 1RM - Best lately is 165 in Feb - 88, 110, 135, 155, 170

    Friday WOD -
    200m Run
    *Had to create a makeshift 200m run with 1/4 of it inside the building then down the hill and back
    7 CTB Pull Ups
    7 ROUNDS - 6:58 (Messed up twice on PUs)
    REST 3 MINS
    Burpee - Full MB Clean - Wall Ball
    * Max Reps in 60 secs, REST 30 secs
    - 3 RDS - Hit 10 reps on all 3
  39. Laura Says:
  40. 13:something with chin to bar pull ups.

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