NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8am
WOD
“I Want to Break Free”
On the 3 Minute for 15 Minutes
300/250 Meter Row
20 Pistols
10 Chest to Bar Pull Ups
WOD Guidance & Goal: Sprint the row and see what you have left in your legs for pistols. Alternate legs for the pistols (10 per side), then do pull ups in a big set or chip away with fast breaks. Every round will take around 2:30 to complete. Scale pistols or meters on the rower to stay under 3 minutes.
Post Intervals to Comments.
14:46 20#
2:31 / 2:38 / 2:45 / 2:48 / 2:46
(Rx / Pistols to bench on R leg / Rx)
10 pistols to ball (last round on rig)
KPU
2:32- 2:59 slower each round ?
Between 2:19 and 2:51 / round.
8 pistols from box / 5 pulls ups standing on band
~2:50 didn’t get any times
10 box SU (knees)/ 8-10 C2B
Pistols on the box, whatever they’re called
2:33/ :53/ :40/ :51/ 3:00- close feet ASs, r&p band PUs 8-6/round, and Happy Birthday Kevin! Nice photo!
Went to around 2;30 each round, finished one round in 2;24
10 Pistols – 3 CTB, 2 CTB in last round (4 attemts but kept missing)
Pistols to ball
First round rx then reality hit. Remaining rounds: 250, 10, 8 ending at or around 2:30-2:40
2:35 / :35 / :37 / :36 / :35 – 20 pistols on rig, 5 kipping PUs
1:54/:56/2:02/:06/:12 rx
per round 300m, 12 bench pistols, ~7 BBPUs
First Round: Rx in 2:40
From there, the wheels crumbled off the cart.
Rounds 2 – 5: 300m / 16 pistols / 5 C2B
Round times 2-5: Less than 3:00
Rd 1-2 rx; Rd 3-5 10 pistols
HBD Kevin!!!
2:22/:23/:20/:22/:18 – 10 rig assisted pistols/5 RB strict CTB attempts but still not making contact-more like PUs towards the end.
Happy BDay Kevin!
Step-ups instead of pistols & 5 CTB each round
2:15 / :24 / :31 / :34 / :30
10 pistols and ring rows ~2:10 each round
250-300 row, 8-10 assisted pistols, 10c2b
Legs not working properly
2:32/:37/:32/:25/:31-
Round 1&2 all pistols/ 8 KPU
Round 3-5- 18 pistols/ 5 KPU
2:30/2:40/2:45/2:45/2:56 –
200m row, RX pistols
Rounds 1,2,5 10 C2B
Rounds 3,4 8 C2B
2:13/2:15/2:21/2:22/2:26 RX
2:45 across, 5-7 chest to bar each round
2:34/:30/:27/:33/:34 – 10 post assisted pistols/5 strict PU
This was fun. Worked my BFPU’s and wonky pistols. Zero time to write down interval times. Should have scaled to 10 pistol reps.
I used the rig to support pistols and alternated legs WRONG- so I wasted too much time.
2:36/2:50/2:30/2:36/2:30 (10 pull ups first round then only 8 pull ups for other rounds)