10-1 of pistols, and Pull Ups : )

Wednesday, April 25

Challenge: Front Squat 3x5, gain 5#s from last week, warm up reps at 10 and 8.

Play: stretch

NW REGIONAL TEAM

Extra: max rep kipping hspu, max rep kipping dips. 1 attempt at each

Challenge: 3x max reps at 225/135# CLEAN(Squat clean if needed), warm up good before these attempts. IF you feel beat down or I have instructed you to not power clean, row 1000m, max effort.

Play: Foam roll

WOD: 10-9-8-7-6-5-4-3-2-1 Pistols alternate legs(if you do not have pistols sub front squats with med ball), Pull ups(Dead HANG)

WOD: “Super Fran” 21 Thruster 95/65, Pull up, 800m Run, 15 Thruster/Pull ups, 400m run, 9 Thruster/Pull up

Tags:

Results


    Comments (28)

    • Guestabout 3 years ago

      Challenge is max reps what?

    • Isaac Messettabout 3 years ago

      My thoughts exactly!

    • Guestabout 3 years ago

      Elena get a gravatar!

    • Guestabout 3 years ago

      Elena, seriously.

    • Guestabout 3 years ago

      Gross!

    • 50ea1de21f0f78a6e778b8455284a48b
      Patrick Wellsabout 3 years ago

      Elena, get a gravatar. :) (If mighty mouse wasn't being used by Mike, I'd suggest that one)

      Scared guy, didn't you have a gravatar? Or was that confused guy?

      @Judi, (based upon your recent Facebook status, yes, that statement alone is creepy, I'm aware :( ), may I suggest a Gravatar for you: http://www.ridelust.com/wp-content/uploads/drivers_ed.jpg

      Here's to hoping that Super Fran goes better for me than the last time I did it.....A long time ago, when I didn't know what a kipping pullup was. :)

    • Guestabout 3 years ago

      i think it is hang cleans....?
      @Elena, here you go :)http://2.bp.blogspot.com/_vVrHojko-RA/S0m_IvhI_3I/AAAAAAAABLM/GKH1AZIdYc4/s400/Superwomen.gif

    • Isaac Messettabout 3 years ago

      Thanks Madi!

    • Isaac Messettabout 3 years ago

      I'm working on it. We'll see if it works now.

    • Guestabout 3 years ago

      I may have to sneak in at 630 or, god forbid, hit a corner of the RAC to do this one. I love pistols and pullups, just not dead hang so much.