Monday 7/21 WOD "Frelen"

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[bch0021]

KB swings before pullups this time? Always a good one! I can't wait...... :eek:

[kieffelm]

As Rx'd

13:38

Not feeling it today, and definately shouldn't have had that donut for breakfast!

[sandwich]

20.00, lowered weights on KB swings (35lb) and thrusters (60lb) due to recovering knee injury.

I suck at kipping pullups...otherwise this was kind of a blast.

[parishke]

WOD as Rx'd = 11:27 minutes

Not the most efficient set-up today. After pull-ups had to run from the squat rack up two flights of stairs and three doors to the track and then back down after the run.

[beeker]

Rx'd at 10:38. Felt like puking up breakfast afterwards.

[jdoleac]

I definitely sucked at this today, though it was my first time doing a WOD as soon as I wake up, so that was a new wrinkle in the plan.
As rx'd 20:13.

[pipelinesurfer]

still cant believe they found a way to make Fran harder!

as rx'd- 17:03

did the swims as well

[wcor]

Whats up guys? Well i'm back from the vacation, man was it good to get away.

Time today was 16:42.

Slow time but it felt good to get back into a routine today. :)

[da_runner]

Well WOD modified with jump rope ilo 1/4's as the gym was jammed packed.

23:31 pathetic, I knew from the first thruster I was in trouble. i labored, *****ed, moaned, and made an awful racket. I actually got really pissed that I was bonking, normally I can be all mature acting and quietly work my way through it. Not this one.

Ran two miles in the AM instead of swim.

:D

[jmidd]

I too subbed Jump ropes for 1/4 mile. 100 jumps (25 DU) in place of run - took about the same time as running the 1/4 would. Yes, I suck that bad at jumping rope. Other than that, as rx'd

11:46. I actually felt pretty good.

[jltiger143]

Hey Guys, happy Monday!

I used 15 lb dumbells for the thrusters and really focused on getting that squat down to 90 degrees.

No kettlebells at the gym, so I subbed a 30lb dumbell, which was a little awkward, but the weight felt good.

Pull-ups were really rough after that upper body beatdown. I struggled through 7 and then switched to the pull-down machine, which is no substitute, I know - but better that than nothing. Three sets were broken down into 90lb, 105lb and 110 lbs.

Each set finished with a .25 mile run which I finished in 2:03, 2:04 and 1:59 respectively. Interestingly, the pace on each was 7.5, 7.7, and 8.0. Go figure treadmill math that I could go .2 faster and finish one second slower...

Forgot my watch, but looked to be around 18 minutes. That first set was rough...

[sonovthegun]

I'm at the back of the bus on this one.

17.45 as rxed.

I lost a lot of upper body STRENGTH when I ditched weights for a month, and shoulders were never my strongest group. That and weighted pullups are my routine supplemental.

[hamburger]

21:36 this one sucked

[jakryabre]

As Rx'd: 38/M/210

Time: 18:41

[skeetman1]

20:12 with the thrusters at 65 pounds.

[jalbers2]

18:13 - using 70lb thrusters and a 40lb dumbbell.

Slowly making my way up to the prescribed weights, first time i did this was back in January i think. I used 40lb for the thrusters and 25lb for the kettle bells.

[toddk]

As Rx'd: 16:16