101109 Tuesday: “Powerful Pistons”

WOD1). Take 20 minutes to find your Max Back Squat x 5 with 4 links of Chains. With 3-4 people per bar, you should be able to do this in 5 sets and under 20min. Compare to 100525

rest 3 min

WOD2.) (12 min time limit) 42 Jump Squats (33lbW-45lbM), 21 pullups, 30 jump Squats,15 pullup, 18 Jump Squats, 9 pullup.

“Alternate WOD”

Cash-in with a 4 minute AMRAP Pullups, record reps.

rest 3 min.

4 rounds of 20 Situp, 30 Jumping Air Squats, 400m run.

22 Responses to “101109 Tuesday: “Powerful Pistons””

  1. WOD 1: 205
    WOD 2: 6:35

  2. WOD 1: 275
    WOD 2: 5:26

    WOD 2 put a hurtin on me. Haven’t been that messed up in a while. Pukie was kickin me in the stomach for about an hour afterwards.

  3. 245×5 with chains. 5:20 on the 2nd WOD. PHM and Grace are machines!

  4. Wod #1: 275
    Wod #2: 9:28
    (had to drop the bar on the 18, my lower back was hurtin’)

  5. Loop warmup
    wod1: 260
    wod2: 4:37

  6. WOD 1: 105 (115×2)
    WOD 2: 6:35

  7. WOD 1: 100lbs

    WOD 2: 7:24 (orange band pull ups)

  8. WOD 1: 115 (could have done more weight but ran out of time)

    WOD 2: 8:23

  9. 245 lbs x 5 (plus 80 lbs chain)

    257 lbs x 3 (plus 80 lbs chain)

  10. 65# (but I think we were using the men’s bar, so it could be 75#)

    WOD #2 8:33rx

  11. WOD 1: 255
    WOD 2: 5:24

  12. WOD 1: 205lbs

    WOD 2: 6:21

  13. WOD 1: 95

    WOD 2: 9:30 Rx

    ouch.

  14. WOD #1: 215
    WOD #2: 7:48…as usual, the pull-ups slowed me down big time. The jump squats sucked but were manageable when partitioned to 5-10 reps at a time. Had to drop to sets of 3 in the last round. Those things hurt!

  15. wod 1 85… stink.
    wod 2 8:10

  16. Wod 1: 185
    Wod 2: 5:10

  17. WOD 1: 235

    WOD 2: 7:05

  18. WOD 1: 165#
    WOD 2: 9:23

    40# less then when we did this in May, but I’m definitely still a little banged up from the Hopper Challenge. For the second WOD did GHDs instead of jumping squats, plus I got a PR of pull ups on the fixed bar (did all of them unbroken).

  19. WOD 1: 90#
    WOD 2: 9:25 (purple band)

  20. wod #1
    245

    Wod #2
    4:33

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