WOD
Kipping Pull Ups 3 x Max
Power Cleans
5-5-5-5
plus
Tabata Push Ups
Tabata Sit Ups
Discussion16 Comments
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20 max kipping pull ups
90 lbs power cleans
Didn’t feel great this morning…still a bit weak from my stomach flu, but it was nice to get back in there!!!
30 max kipping pull ups
145 lb power cleans
Really wanted to work on the kipping pull-ups at the 6 am class that doesn’t exist. Sad day. At least I can do tabata work at home today.
@Kristen
Sorry Kristen, hopefully soon there will be a 6 AM class everyday. I unfortunately have to get home on certain days so Sandra can get into the office earlier:). Help is coming so, there will be more class availability!
@Rob
I just need to learn to check the schedule before I go to a class I don’t normally attend.
max meaning until you come off the bar?
@Kimberly
Yes. Once you come off the bar, that is a max set.
Wow! V and Mike, y’all are studs:)
CF Endurance:
500m row = 2.06 (3 second pr – trying like HELL to get to 2:00)
3 rounds: 5 sec. on/10 off/20 on/10 off/10 on/10 off/30 on/10 off/15 on/10 off/25 on/10 off
R1: 6:31 (9.2); R2 6:19 (9.5); R3 6:00 (10.0) – (I should have started at 10.0)
Then: 1 round: 3×1 min, 30 sec. rest between; 2×2 min, 45 sec. rest between, 1x3min. @ 9.5 or 6:19
This wod called for 2 rounds but I already did too much before hand and that is really breaking the CFE rules!
Best round of kips 25
Cleans 135
For Tabata push ups lowest round was 6. It was the last round, arms were dead.
For Tabata Sit Ups lowest round was 9, the other rounds were 10.
Kipping Pull Ups 3 x Max 23reps (10#vest)
Power Cleans
5-5-5-5 (155#)
plus with 10#vest
Tabata Push Ups High 20/Low 8
Tabata Sit Ups High 18/Low 9
Wish I wasn’t sick today… all areas I want to improve on!
Kipping pull ups max round = 17
power cleans – 65 max (able to do 72 2 times)
Tabata – I was too busy dancing to count cuz I’m a dork like that
Tabata plank holds, squats (12), push-ups(7), and sit-ups(12).
Max pull ups: 19-20 (no third set because of ripped callus)
Cleans- 45-65-95-135-135-135
Tabata push ups- high=16, low=8
Tabata sit ups- high=13, low=11
Plus some fun on the tire- Aja and I took turn flipping it and then jumping in and out of it all the way down the alley and back~ 30 flips a piece maybe
max kips- 9. was worried about tearing open the semi-healed rip from murph.
max cleans- went up to 95, but did three and failed one and got discouraged, so went back to 85.
didn’t count for push ups, but i think the lowest for the situps was 12
Kipping Pullups – 8 (purple band, so proud
power cleans – 72#
pushups and situps couldnt keep count with nicole dancing next to me!!
TWO tire flips with Steph!