doing pull-downs instead( i know i know! No one to assist, and smith machine is broken! =( ) at 75 lbs
18/15/13/10/15 in 20 min

“Nicole”

7 “rounds”
Rounds is in ““s because my grip was so fried from yesterday, the most I could manage without falling off the bar was 5 pull ups, so I did two sets of five for the first five, and a set of five and a set of three for the last two.  I know coming off the bar means you end the round, but I couldn’t walk away from it only having done five pull ups.  Whoever plans these WOD’s is an evil genius.

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Only completed 4 rounds ( 15, 10, 11, 11) and was feeling pretty down about it because the work out felt great.  Took my roller tape out of my patrol car and measured the 2 city blocks that I am running around and it measured 706 meters!!!!  I will have to find a new running course.  Even with the few rounds, the workout from yesterday added to today and my grip is shot.  Awesome workouts!

dbleyepatches - 26 June 2009 08:51 AM

  Took my roller tape out of my patrol car and measured the 2 city blocks that I am running around and it measured 706 meters!!!! 

yeah, you ran 7 400s and some . . .  And your pullups looked strong.  Good work.

Can you mark an out and back for your 400?  Like “First window of this store . . ” I have some of those around my house.  To the corner and back is about 400 and there’s a light pole a couple streets down and over that’s my 800 . . .

TP

Buy in:

5min easy bike
5 rounds

10 Pushups
10 Situps
10 Supermans

WOD

“Nicole”

500m Row (sub)
Max pullups

20 Min

Did 6 rounds

7,5,4,3,3,4 plus 389m

Cash Out:
3 rounds
3x TGU each side (15, 20, 25 pounds)
3 min easy bike
Stretch

“Nicole”
400 M Run
Max Rep Pullups
AMRAP in 20min

6 Rounds
Pullups: 20-19-10(ohg)-13-11(ohg)-15
I can kip better with my underhand grip- better numbers reflect that

21:30 for 6 complete

Cash out: 5 rounds of 10 each
Jumping pullups-pushups

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7 Rounds

25, 20, 15, 15, 15, 15, 15 (not faillure

This wasn’t a 100% day.  I did the WOD yesterday then went for my RCMP physical testing; killed it. Today I was feeling a bit burnt.

@DCCF

“650 Helen”

Three rounds for time:
Run 650 meters
1 1/2 pood Kettlebell X 20 swings
12 Pull-ups

Time = 16:33

One of the hardest workouts I’ve ever done..

“One of the hardest workouts I’ve ever done…”

...until the next one… 

I got a 2 questions

1. Is this Work out will be scale down?

2. Are the Max Pull ups are as many you can do on one hang from the bar like a muscle failure type of workout?

Thanks

PRJA07 - 26 June 2009 09:52 AM

I got a 2 questions

1. Is this Work out will be scale down?

2. Are the Max Pull ups are as many you can do on one hang from the bar like a muscle failure type of workout?

Thanks

I Always thought this one was self scaling.  1. Go run 400m. 2. Do as many kipping pullups as you can without touching the ground.  When you fall off (for whatever reason) and your feet touch the ground, go run another 400m come back, do as many pullups as you can in 1 set without touching the ground…. repeat a few times until the clock says 20m

‘Aliyah’
10 RFT
10 pistols (alternate legs, 5 each)
10 30” box jump (used 32”)

12:24 (PR)

Before anyone asks, this was a CFEC wod that Mike Mc made up in honor of Aliyah when she left to go coach collegiate rowing. Aliyah claimed to like pistols and box jumps.

JTM - 26 June 2009 10:05 AM

PRJA07 - 26 June 2009 09:52 AM

I got a 2 questions

1. Is this Work out will be scale down?

2. Are the Max Pull ups are as many you can do on one hang from the bar like a muscle failure type of workout?

Thanks

I Always thought this one was self scaling.  1. Go run 400m. 2. Do as many kipping pullups as you can without touching the ground.  When you fall off (for whatever reason) and your feet touch the ground, go run another 400m come back, do as many pullups as you can in 1 set without touching the ground…. repeat a few times until the clock says 20m

That’s what I thought…. I just wanted to be sure
Thanks a lot

Complete as many rounds in 20 minutes of:
Run 400m
Max rep Pull-ups

1. 400m + 26 PUs
2. 400m + 17 PUs
3. 400m + 13 PUs
4. 400m + 13 PUs
5. 400m + 11 PUs
6. 400m + 11 PUs
7. 200m when time ran out…

Previously:
Got through 5 full rounds and finished the 6th 400m in 20:48ish…will have to check and update. I know I only did 77 PUs last time.

Did 91 PUs this time and almost one more round of running in.

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds
Pull-ups:  18, 12, 10, 10, 10