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


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.


  2. Nick C. Says:

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


  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…


  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.


  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.


  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!!!!


  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.


  8. Asian Jay Says:

    Thanks Jodie, still convinced I counted wrong 1 + 155


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