ABC WOD

21
May

ABC WOD

400m Run
21 Pull Ups (Kipping)
9 Back Squats (Bodyweight – from a rack)
400m Run
15 Pull Ups (Chest to Bar)
15 Overhead Squats (50% Bodyweight – from the floor)
400m Run
9 Pull Ups (Dead Hang)
21 Air Squats

Frankie shows us his rack

26 Responses

  1. Mario

    ABC WOD:

    400m Run … not too bad
    21 Pull Ups (Kip) … unbroken
    9 BS 185# … 6-3
    400m Run … was ok, slower
    15 PUs (C-to-B) … tough, no-rep’d two or three times
    15 OHS 95# … 7-8, lost balance after 7th rep, was ok
    400m Run … sluggish
    9 PU … 3-1-1-1-etc muscle fatigued, had to kip last two
    21 Air Squats
    SCORE = 17:30

    Was a fun workout, glad I woke up at 9h45 for it. Haha! Good job everyone!

  2. Jeff

    ABC WOD
    Back Squats (165#)
    Overhead Squats (85#) –> Did 2 OHS then switched to Front Squats.

    Time —> 15:57

    Well that was the last Saturday WOD at the old gym. 🙁
    I know the next Saturday workout on June 4th at the new gym is going to be awesome and you don’t want to miss it. Let’s fill the class. Sign up for it now! 😀

  3. Marcel

    ABC WOD:

    400m Run
    21 Pull Ups (Kip)
    9 Back Squat 175# (body weight)
    400m Run
    15 Chest 2 Bar Pull Ups
    15 OHS 85# (half body weight)
    400m Run
    9 strict pull ups
    21 Air Squats

    Time = 17:21

    Challenging workout, but quite enjoyed it. The middle round sucked the worst! OHS is a big goat, but they are improving. The last run would have to be classified as UGLY and SLUGGISH! Great job all, enjoy the Long Weedend 🙂

  4. Heidi

    ABC WOD:

    400m Run
    21 Pull Ups (Green Band)
    9 Back Squat 130# (body weight)
    400m Run
    15 Chest 2 Bar Pull Ups (Green Band)
    15 OHS 65# (half body weight)
    400m Run
    9 pull ups (Green band)
    21 Air Squats

    Time = 13:48

    All felt really good, except of course for the pull ups.

  5. Kathy

    First Saturday workout…liked it!

    400m Run
    21 pull ups with the rings
    9 Back squats (45 pounds)
    400m Run
    15 pull ups with the rings
    15 Back squats (45 pounds)
    400m Run
    9 pull ups with the rings
    21 air squats

    Time= 13:02

    I actually loved the running this morning! My goal is that I move onto the pull ups with elastic bands before we move to the new place….Only been there for a week and already feel stronger. I agree with Marcel, great job this morning everyone!

  6. Martine

    ABC Wod (scaled)
    Used 60% of 1rep max

    Back squats 85#
    OHS 55#
    Used green and purple band for pullups

    Time: 14:50

    Have a good weekend everybody!!

  7. Kevin

    Almost done at the gym. A few more things to paint. A little bit to tidy up. One more floor to lay. Looking good!

    Thanks to the fellas who came out to help today!

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