NEWS
Dude’s Night is TONIGHT! Join Rap and the dudes of Daybreak for a night of WODs, apres-WOD beverages and a trip over to the Local (Wayland) for some eats. We’ll create even teams of 2 or 3 and WODs will be accessible to all. Email Rap at [email protected] for more information and to RSVP. Arrive around 6:45p so we can get organized and you can get loosened up. WODs will start around 7:00p.
WOD
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
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BARBELL CLUB
Bench + Pause Bench
10-8-6-4-2
*2 second pause
Front Squat + 5 Sott Presses
5 sets
Toes to Bar
3 x Max Set
11:10rx
14:11 RX!!!
So great watching you do all those pull-ups today!
Great job Brett! Looking STRONG!
outstanding! i hope you rung the bell
That is awesome!
yes Brett! Sorry I missed you do this!!!
Great job!!!! So impressed with you today!
Thanks all! It was great to have your support and cheers at the end.
For my records… All kipping PU singles.
YES!!!
10:20. 26# to eye height, row for run, ring row. Tough to compare to last time with all the mods.
19350 row total
9:13 Rx
Need to be more consistent on the runs. Went from 1:31 to 1:46 to 2:00
Previous times –
6/2012 – 13:38
10/2013 – 10:52
11/2013 – 10:07
4/2014 – 9:27
11/2014 – 8:57
6/2015 – 9:13
11/2015 – 9:13
That is wicked fast. I don’t know how to shave off 1:30 to help pace you. I really need to drop 2:00
15:14, 26#, 8 redband PUs, 3 mins slower than last time but heavier KB, PUs were a struggle
10:24 Rx [:24 PR]. too slow on the runs and I think i think i can get the pullups unbroken if i man up a bit more
10:53. 35#. About same time as last time but heavier weight
1000 row 16950 total
9:46 12 calorie bike, 35# above eye height but not overhead to avoid coming to my toes, 12 kipping pullups
8:27 rx. 13 second pr
8:55 Rx – happy to get the pu’s unbroken.
10:29rx
A little off my pr. Perfect day for the run.
11:04 Rx, 10:45 last time I did this one. running was painful today and really slowed me down.
12:22 RX plus 4 PU . Note to self – 4 sets of 4 does NOT equal 12. Need to work on Grip so I can stay on the bar longer. KB felt good. Run was not as fast as I would have liked,
for my records, 1k row today / total 18457
14:43, 44#. Need to get faster on pullups and string more of them together
11:15 rx – not a pr. Need to work on straight set of pull ups or learning to butterfly. 3rd run was slow
13:47 rx. 57 second pr.
8:54 rx – great getting to hit this with Mel today!
SO FUN! 8:52 Rx
21:30 or so Row for run, 35# kettlebell to eye-height and blue band kipping pull-ups. Jeezus, I wanted this to end!
13:56 rx
10:37 Rx, 56 second PR!
All straight sets. Might try snatch style KBS next time.
HUGE pr!!
Great job Sarah!:)
14:17 35# KB ( straight sets),double red band pull-ups
11:25Rx tired and alone = slow
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