2015-01-28

WEDNESDAY WORKOUT

Have to take advantage of the nice weather.... Running!

But first...

STRENGTH ENDURANCE:
Back Squat 
1 set of 20 reps @ 60% 1RM 
(90 second cutoff to finish)

Warm ups:
Empty Bar - 10 reps 
55% - 5 reps 

WORKOUT:
"Task Oriented Nicole"

- The goal will be for Ladies to accumulate 50 total STRICT Pull/Chin Ups & 75 total STRICT Pull/Chin Ups for Men in as few sets as possible...

The catch is you will have to perform a "Hydro" Run penalty every time you drop off the pull up bar... 

The Run consists of Blacktop & back, 100m & back & the fence all the way up the alleyway & back...

Pick an aggressive pull up total to try to hit because you will have 15 minutes to try to reach it...

Band assistance is acceptable, but it should allow you to complete just 8-12 pull ups MAX at a given time...

Scale your reps, as needed!!  Make sure it takes you at least 10 mins to complete whatever number you pick...

POST YOUR BACK SQUAT WEIGHT AND HOW YOUR SETS BROKE DOWN FOR PULL UPS ALONG WITH YOUR TOTAL TIME FOR THE WORKOUT

11 comments:

Jordan said...

200# BS
13:43 rx (20, 14, 10, 10, 11, 10)

Darren said...

175# squats
52 reps rx

CrossFit Hydro said...

High volume pull ups after doing 2 deadlift sessions was a terrible idea :)

Sumo DL retest... Was just 325 6 weeks ago...
- 365, but my technique needs to be better...

Bench... Messing with wave loading...
A bunch of 3,2,1 build ups
215 for 3, 225 for 2 and 240 for 1... Yep, it's been a while :)

Ladder Diane...
10 DL (225#)
10 kipping hspus
...9&9, 8&8... Get as low as possible in 3 minutes

My old regular diane time (21-15-9) was 3:09 for 90 total reps...

Hit 1 DL into Rd of 4 so 91 reps in 3 mins...

REST 2 MINS

3 round sprint of the class WOD
19 Pull Ups
Hydro shuttle run
11 Pull Ups
Hydro shuttle run
10 pull ups
Hydro shuttle run
6:52 (40 total pull ups)

JVB

CrossFit Hydro said...

And working out sick blows!! :(

JVB

John Dunn said...

210# 1:11
53 pull ups rx

Lisa Dempsey said...

98# 1:11
36 pull ups (no band) in 7rds...time ran out. :-(

Megan said...

115# @ 1:07
20 pull ups...eww

Sharon said...

93# @ 1:17
46 pull ups (green & thin blue bands)

Anonymous said...

115# @ 1:05
53 pullups rx
dave

Anonymous said...

113# 1:10

25 pullups with red band

-Katherine

Rachel said...

113# 1:08
24 pullups rx