Wednesday 8.24.11

The warm-up will dictate how you perform on your WOD and how you recover from it. Don’t underestimate it.

1.  weighted pull-ups

10 sets of 1

try to stick with the same weight for each set

rest 1 min between each set. If you start to fail give yourself a bit longer in between sets.

2. “Amrap Annie”

amrap 10 min

50, 40, 30, 20, 10

dbl unders

sit-ups

You will get through “annie” as many times as possible in 10 min.

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8 Comments on “Wednesday 8.24.11”

  1. Joel Says:

    Did yesterday’s WOD. Completed first part Adv. Rx., then just ran out of gas.DNF.

    Reply

  2. Nick C. Says:

    10×1 weighted pullups w/ 45lb kb
    AMRAP Annie- 1 round plus 80 reps

    Reply

  3. Mike C Says:

    2×1 with 35# kb, 8×1 w 53# kb
    AMRAP Annie – single unders in place of doubles – 1 round plus 82 s/u’s. s/u’s took too long, gotta get on those doubles…

    Reply

  4. matt t Says:

    Mon wod 7:02 crushed by hspu
    Did yesterdays wod today 18:56 rx plus. Now that was a good wod.

    Reply

  5. fred Says:

    10×1 pullups maxed at 37.5#

    Got a PR on first round of Annie 6:25. Previous PR was 7:03.

    For the WOD did 1 round, plus 141 reps.

    Reply

  6. Jodie Says:

    1 round + 131 for wod. new PR for Annie, 6:34, double unders were OFF THE HOOK tonight!

    Speaking of off the hook, big congrats to Jay Yoon for his 5:55 PR on Annie tonight!!!! You KILLED it!!!!

    Reply

  7. Heather Donnelly Says:

    1 + 6. Finished Annie in 9:17 – I was so happy to just get through a full round of it!! I will do better on my double unders next time.

    Reply

  8. Asian Jay Says:

    Thanks Jodie, still convinced I counted wrong 1 + 155

    Reply

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