CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

NANCY

SWOD

Strict Pull Ups 3 x Max Effort


WOD

5 rounds for time

400m run

15 Overhead Squats 95#/63#

Last done on 7/29/14.

 

EXTRA

3 rounds for QUALITY

20 GHD Sit Ups

20 GHD Back Extensions  (DEMO)


Comments  

 
#8 RE: NANCYRobin 2016-05-03 21:22
WOD - 16:25 rx'd (major PR last time I did this in 21:44, OHS felt good I didn't set the bar down, runs were kinda slow but not to bad)
 
 
#7 RE: NANCYcasara.butler 2016-05-03 20:32
SWOD: banded strict pull-ups (4,4,4)
WOD: completed 1 round plus 3 OHS. Should've listened to my own advice and taken more time off to rest. Oh well, lesson learned.
 
 
#6 RE: NANCYBacosmo2000 2016-05-03 20:30
SWOD: 1,1,0
WOD: 19:11 Rx'd
 
 
#5 RE: NANCYjason 2016-05-03 19:47
SWOD - 20,12,10
WOD - 13:06

Pull ups were ok but not a PR day. Runs weren't terrible but my legs got tight really quick and that killed my runs. I'm looking forward to doing this again....only much FASTER!
 
 
#4 RE: NANCYjruss374 2016-05-03 19:25
SWOD-19,9,7 fell off quick after the first round.
WOD-15:30ish
 
 
#3 RE: NANCYCrystal 2016-05-03 18:02
WOD: 19:55
 
 
#2 RE: NANCYReid 2016-05-03 17:56
SWOD: used one band for strict pu's. Sets of 4,3,3

WOD: 21:32? OHS felt good. Running felt horrible.
 
 
#1 RE: NANCYTodd 2016-05-03 10:59
SWOD: No pull ups today. Biceps still hurt.

WOD: New PR with today. 13:15 won't make any record books but it's pretty good for me. Good day.

Extra: EMOTM x 15. 1; 15 cal row, 2; 15 GHDSU, 3; 20 back extensions. Much worse than I was expecting. Good WOD.
 

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