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Wednesday November 2, 2011

Congrats Julie on getting your first muscle up today!  ... and Charles, try not to knock people over when high fiving them :)

 

 

WOD

ROMIK

- Wall of death 2 min/side

- OHS hold 1 min

 

Strength

- Back squat: 1-1-1-1-AMRAP; rest as needed

 

Supplemental

- SL floor bridge 25/side @ 21X1

 

MetCon

3 RFT:

- 25 UB pullups

- 50 UB double-unders

*Rx: rest minimum needed bt sets to achieve them UB

*If you can't do the sets unbroken, you can scale to "max reps", or adjust the rep count to an appropriate one for you, or just partition the sets as needed to complete them.  Your level of ability will determine which scaling option is best for you.  Ask your coach in class for suggestions.

 

 

Post results and thoughts to comments.

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Reader Comments (23)

BS: 115-135-145-155-160(PR)

Metcon: 13:51
First round of pull-ups unbroken, everything else was broken up for a total of 25/50 on all rounds.

November 2, 2011 | Unregistered CommenterLu

BS: 245/255/265/275/285x4
MC: 13:35 Rx

November 2, 2011 | Unregistered Commenter27

won't even dignify the cadence blog with the putrid efforts of my workout today ...

I will however let everyone know we are doing a happy hour at the Chicken Coup in Campbell on Friday afternoon - starting sometime around 4ish (perhaps even 3:30 for some) - everyone is welcome and I suggest a 3 hour "black hole" for Paleo ..or just stick to paleo margi's ... spread the word ....

November 2, 2011 | Unregistered CommenterSully

BS: 185/205/225/235/255 (PR)
Metcon: 16:08
Pullups broken, 1st round 14/11, 2nd round 10/10/5, 3rd round 8/7/5/5
double-unders unbroken

November 2, 2011 | Unregistered CommenterScott Z

BS: 295 (PR) failed twice going for 305
Metcon: Don't know time
Rd 1: PU 13, 6, 6 / DU UB
Rd 2: PU 12, 8, 5 / DU UB
Rd 3: PU 12, 6, 4, 3 / DU 44, 10, 38, 33

November 2, 2011 | Unregistered CommenterGoog

315 x 2
17:01 rx double unders were awful!

November 2, 2011 | Unregistered CommenterJoey P

Strength: 185 (PR) - 195 failed (parallel/butt not low enough)

Metcon: Hurt shoulder and ankle. DND.

November 2, 2011 | Unregistered CommenterSang

whoops. I meant 285/295

November 2, 2011 | Unregistered CommenterSang

BSQ 135-145-155-155-160(2)

November 2, 2011 | Unregistered Commentergiselle

BS 315/335/355/355x6

November 2, 2011 | Unregistered CommenterTC

what about the MetCon TC? ....

November 2, 2011 | Unregistered CommenterSully

Phone is out of batteries...iPad also and computers at home and work both broke....plus I like to Break Dance..not people's will....?

November 2, 2011 | Unregistered CommenterTC

BS: 225/235/255/275/275x2

Metcon: Not a good day for me today. I completely forgot how to do double unders. Couldn't link two together, and most of the time couldn't even do 1. It was crazy. Soooo, DNF on the metcon. Did all the pullups, but not unbroken - max set 21 on the first set.

November 2, 2011 | Unregistered CommenterDato

Sully--plus since I didn't swear today I can use the same clothes tomorrow. Bonus. Plus I'm sick of these little people wods...

November 2, 2011 | Unregistered CommenterTC

Metcon: 8:11Rx

November 2, 2011 | Unregistered CommenterJames

BS: 245, 275, 305, 320, 305x4
Metcon: 13:05, pull ups unbroken, DUs all broken

November 2, 2011 | Unregistered CommenterAndrew

Strength: 185/205/225/245/245x4
MetCon: round 1 - 20 UB Pullups, 50 UB Doubleunders; round 2 - 15 UB Pullups, 6-8 minutes of trying to get 50 UB Doubleunders; round 3 - 12 UB Pullups, 50 UB Doubleunders = 21:59

November 2, 2011 | Unregistered CommenterKlempsun

BS: 335# 5 Reps
Metcon: UB/UB, UB/Broken, 13 and 12/ Broken

November 2, 2011 | Unregistered CommenterGaines

Whatever TC, Monday's WOD was made for you.

November 2, 2011 | Unregistered Commenter27

My first blog post..about time.

BS: 205/215/225/235 (x4/x4/x4/x2 -- Alan and had a little trouble comprehending the strength sequence...)
Metcon: 13:00 (i think -- don't remember time I wrote on board); 3 rds 10 UB PU + 1 min Airdyne (ankle)
Should have scaled w/ more UB PU reps. 10 was too few.

November 2, 2011 | Unregistered CommenterJustinH

Paleo points - 0
Did 5 reps of 165# bs

November 2, 2011 | Unregistered CommenterRoxan

BS: 315x4

MetCon: 8:46 UB/UB, UB/UB, 20+5/UB

November 3, 2011 | Unregistered CommenterScott L

13:32 all broken up.

November 3, 2011 | Unregistered CommenterEddie W.

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