Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
7 Full Rounds
Pull ups: 20, 15, 15, 15, 12, 12, 12
Had a few seconds left at the end so I did a few extra pull ups.
This is my 2nd go with “Nicole”, the first time I had to go by the gym clock. This time was with my training watch so the time was exact. I know my numbers are repetitive but I stop once I can’t get a full ROM. My grip pretty much never fails me for pull ups. Noticeable improvements compared to my first attempt. All my 400m runs were at 10mph (treadmill max) and I was able to crank out a 3rd set of 15 Pull Ups with a few more at the end.
w/u:
3 rounds
- 24 steps walking lunge (2nd round with 15# db’s, 3rd round with 30# db’s)
- 10 pushups
- 5 knees to elbows
- 10 goodmornings 65#
then, OHS
10 x 45
10 x 55
Back Squat 5-5-5
155-165-175
Not any heavier, but much more controlled. Very satisfied and ready to move up next round.
WOD: Daniel (heavily scaled, mostly to shorten time)
21 pullups
200m run
21 thrusters 55#
400m run
21 thrusters 55#
200 m run
21 pullups
9:56
Good WOD. I can certainly move up the run distances, but was worried about someone unloading my thruster bar while I was on the track and the bar was unattended(one of the ‘pleasures’ of a globo gym).
Buy in
- Dyn Stretching
- CFWU without pull-ups
- BS 30kg x10 / 40kg x8 / 50kg x7
ME Back Squat
60kg x5 / 74kg x5 / 83kg x5 PR
Metcon WOD 090319 pull-up variations
Ten rounds for time of:
- 3 Weighted Pull-ups, 20kg
- 5 Strict Pull-ups
- 7 Kipping Pull-up
Time 23:59 - bit dissapointed by this, last time this WOD came around I did it in 17:38
Sets 18 - one less than last time
Complete as many rounds in 20 minutes as you can of:
Bike max effort, 2:00
Max rep Pull-ups (assisted @ 95#)
16, 12, 9, 8, 9, 6, 8 (surge at the end).
Total: 68
The knee is still bothering me, so I substituted biking for running. I typically run 2:00 on the 400m, so I substituted the same time on the bike, per the main site FAQ. My pull-up total from last time was 70, but they were assisted @ 110#. This time I did them @ 95#. Progress is progress!
ran out of time and could not do round 3. last time i did FGB scaled to puppies with a score of 366, i really wish i would have had time to finish this WOD to see how i could have scored as rx’d compared to last time.
Total points 373!!!!!!
first ever time doing fight gone bad. I got a question, I heard that 400 is a great score. If i scored 373 do i need to step up the weight? I felt really drained after this wod. Thought i was going to puke a couple of times after i was done. I think i understand why this wod is so feared.
Then after I fell of the bar, I noticed a huge rip in my right ring finger, bleeding pretty bad….So I switched to max push ups after that…kinda sucked but I figured this might happen since I had a some pretty big callouses on my hands from the 10rds of 10PU&10RgD;on Friday…
Finished like this
42
28
23
20
Push ups were done chest to floor; with no breaks or arching of the body for rest…
finished the 7th round run at about 20:06
LOL had to post the pic so u guys dont think I am just a giant puss…well I guess u could still contrive I am because the pic doesnt really show the blood…:)
first ever time doing fight gone bad. I got a question, I heard that 400 is a great score. If i scored 373 do i need to step up the weight? I felt really drained after this wod. Thought i was going to puke a couple of times after i was done. I think i understand why this wod is so feared.
