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. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) Pause snatch balance: 10 rounds – Every 60 seconds perform:
1x snatch balance with a 3 second pause in the receiving/bottom position. Work up to a max for the day.
*Start with a snatch balance, no dip and when you fail, re-rack the weight and continue climbing up the ladder with a snatch balance.
2) Snatch: 10 rounds – Every 90 seconds, perform:
1x squat snatch (Work up to a max for the day).
I forgot the whole “record your splits”
Somewhere between 2:35-2:45ish
20 step ups rd 1
14 step ups rd2-5
Kpu
2:36, 2:32, 2:33, 2:40, 2:32 10 pistols to ball , 5 C2b
2:01–2:19–2:31–2:51–2:49 (12 pistols/rd)
… well that escalated quickly
2:44/:38/:38/:39/3:00
250m/20pistols/5c2b
2:02 / :11 / :08 / :17 / :42 (300m/10/5)
~2:50 10 pistols (not Rx form, 1 round on box), 8-10 C2B
2:25/2:20/2:20/2:25/2:29
250m, 10 rig pistols, 5 kpu
2:30 range (300/10/6)
2:30-2:45
12 rig pistols
6-8 purple banded pathetic strict pull ups where my chin hardly grazed the bar. ;0
BBC
Sotts press 15-45 x5
Sn drop to 65# and balance to 105#
Pull ups
Happy to be there with friends
You’re my friend, Derek. Even during WODs with pistols. And don’t let anyone tell you otherwise.
2:13/:16/:17/:16/:13
close stance squats
5 strict chest to bars
2:28/:35/:32/:29/:31
10 pistols to med ball/25# plate
5 KC2B
12 pistols
2:22-2:45 / 10 pistols to bench / 5 KPUs
:35,:35,:33,:32,:33
10 pistols on rig/ green band strict pull ups
2:38 / 2:48 / 2:36 / 2:21 / 2:13 (300m / 10 Box Step Ups / 5 C2B)
2:45ish – 20 pistols first round and then 14, kpu
2:25 / :25 / :24 / :28 / :30
10 rig assisted pistols
kpu’s
2:30/:26/:34/:35/:39 red band, 10 pistols
2:31 / :35 / :40 / :42 / :58
Rxish – some questionable pistols, especially in last few rounds!
250m/10 pistols/10 pu
2:25-2:30 for the first 4 rounds.
Last round I’m pretty sure I got stuck in the hole for 4 attempts at my last pistol rep before finally standing up, squeaked by at 2:55
2:16/2:20/2:30/2:40/2:43 10 pistols to rig/5CTB
2:27/:43/:36/:31/:35
18/18/16/14/14 pistols
5 CTB
2:17 / :30 / :34 / :44 / :40
Started with CTB, deteriorated quickly to KPU
Pistols deteriorated on the left pretty quick as well
10 pistols
10 pistols per round, ass already burning…….🔥
2:10 / :20 / :20 / :18 / :18
12 rig assisted pistols / 6 CTB