-Warm Up-
10 squats
10 pushups
10 swings
Olympic bar:
10 ohs
10 pushpress
10 hang squat clean and jerk
-Workout-
4 rounds for time of:
1000m row
1 min rest (no more, no less, hit the bar at 60sec)
Max number of kipping pullups
1 min rest (same as above, start pulling at 60 sec - no matter how you feel)
Post the following to comments:
*Total time as WOD score
*4 row times and total seconds rowed as row scores
*Each result from the 4 max pullup attempts and total pullups completed from all 4 rounds for pullup scores
cw 205
ReplyDelete3:51 - 12
3:56 - 15
4:05 - 12
4:07 - 12
bw 173
ReplyDeletetotal wod time: 25:29
1000m row times / pullups:
1. 3:50 / 15
2. 3:56 / 14
3. 3:59 / 14
4. 3:57 / 13
total seconds rowed: 942
average 1000: 3:55.5
total number of pullups: 56
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trickle's numbers
total seconds: 959
average 1000: 3:59.75
total number of pullups: 51
------------------------------
Worlock?
BW 201
ReplyDelete1. 3:51-12
2. 3:47-12
3. 3:50- 11
4. 3:56 -9
Total rowed: 924
total pullup: 44
nice job fellas
-EDIT-
ReplyDeleteActual WOD time 24:59
I forgot I started with 0:30 sec on the clock
Nice Worlock!
ReplyDeleteThat's a 3:51 average on the 1000m rows!