Rock and Run

19
Aug

Rock and Run

Assess UB Pull 

Or

4-3-2-1 Weighted Pullups

20-16-12-8 reps
T2B
400m Run

Melanie

18 Responses

  1. David Wiens

    Warm-up & Mobility
    Really liked the warm-up exercises Kevin programmed today.

    Assess UB Pull
    – maintained by current level and did one level higher
    – afterwards, did sets of unweight pull-ups

    20-16-12-8 reps
    Hanging Leg Raises
    400m Run
    * challenging to do these strict and be quick. Took coach’s advice and broke these up from the beginning so I do do the last set unbroken.

    10:39

  2. Blake

    UB Pull:
    Weighted Pullups
    35×4, 40×3, 45×2, 50×1

    20-16-12-8 reps
    T2B
    1000m Assault Bike

    TIME: 11:37

    Been a while for Toes-to-Bar.
    20 (8-5-2-2-1-1-1)
    16 (5-2-2-1-1-1-1-1)
    12 (4-2-2-1-1-1-1)
    8 (4-1-1-1-1)

  3. John Gunn

    Working on negatives…did not go well, had 2 solid negatives and the rest quickly fell apart.

    20 – 16 – 12 – 8
    Hanging Leg Raises
    500m Row

    Time – 15:17

  4. Kevin

    Pullups
    25×4
    35×3
    45×2
    53×1
    60×1
    70×1 (matches all-time PR)
    80x oh so close!!

    Can’t wait for the UB Pull work to hit that 80 and a new level.

    20-16-12-8 reps
    T2B
    400m Run

    9:49

    Did solo. Hard to push on this one. Runs felt heavy.

  5. Janet Sommerville

    Negative chin-ups
    5 sets of 3 reps

    16-12-8-4
    T2B (a few close to bar reps)
    400 m run (made up some time on runs)

    15:10

  6. Catherine Wilson

    Mobility & Warmup

    Ring Rows 4 – 5 sets
    5 to 8 reps
    10 – 15 Sec Hanging

    8-15
    8-15
    8-15
    8-15
    4+4 – 15

    WOD
    16, 12, 8, 4
    Sit ups
    400m Run

    Gaston’s Catering truck almost took me out on the warmup, ran a little faster 🙂

    16:13

  7. Amanda Hunt

    Mobility and Warm-up

    (Did assessment of UB Pull and completed chin over bar hold for 15secs + !!)

    Negatives
    4-5 Sets
    3 – 5 Reps

    **Completed 4 sets of 3 negatives. First time doing negatives!!

    20 – 16 – 12 – 8 reps (Orange)
    Hanging Knee Raise
    400m Run

    Completed at 13:24 mins

    Thanks Kevin!!

  8. Fred

    UB Pull
    7 sets of 5 BW pull-ups… last couple sets least rep was no rep

    20-16-12-8 reps
    T2B
    400m Run
    Time – 12:30

    – First set 13/2/singles
    – Second 8/singles
    – Third 5/2/singles
    – Fourth unbroken but swinging

  9. Amanda

    16-12-8-4
    T2B & 400m run

    I haven’t done T2B in a while so I dropped a level. Glad I did, just barely under the cap.

    14:42

  10. Stacey Simpson

    Assess upper body pull:
    I got 3 unbroken strict pull ups!
    Levelled up from Blue to Purple.
    2 pull ups
    1 pull up
    1 pull up

    WOD:
    20-16-12-8 reps
    Hanging Leg Raises
    400m Run
    Time: 15:13
    Thanks for pulling out the stopwatch Kristen 🙂

  11. Daniel L Davey

    Pull ups with 10 lbs 4-3-2-1

    Wod with rowing instead of runs.
    Also did an extra round because I didn’t read the board. Did 20-16-12-8-4

    16:07

    Probably be done for a while after today.

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