Don't be afraid of this one, it's not as bad as it looks.
Tuesday's WOD "Big AL"
Low rep with rests.
5 rounds:
6x175# back squat
6x250# weighted pullups
Post time for each round.
Notes:
1)Round timing notes: Begin Each round on the 6 minute mark at follows:
1st round begins at 0:00,
2nd round begins at 6:00,
3rd round begins at 12:00,
4th round begins at 18:00,
5th round begins at 24:00
2)Squat notes: Hip socket must get below knee to be counted as a repetition.
Get some DEPTH!!! It not understanding proper depth watch: http://de.youtube.com/watch?v=k45YlFHn6xs
3)Pullup notes: Subtract your body weight from 250# to determine how much weight you add to the pullups. Examples as follows:
250#-165# body weight = 85# weighted pullup
250#-200# bw = 50# weighted pullup
250#-210# bw = 40# weighted pullup
250#-225# bw = 25# weighted pullup
4)Scoring notes: Record times per round and add up the total working time for the final score.
Tuesday, October 21, 2008
Big AL
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7 comments:
rd 1: 2:00
rd 2: 1:33
rd 3: 1:53
rd 4: 1:43
rd 5: 1:37
total: 8:46
pullups @80#
you must crank out those pullups like a hot knife cutting through butter. I am the cold knife cutting through cold butter.
rd 1: 2:39
rd 2: 2:36
rd 3: 2:18
rd 4: 2:29
rd 5: 2:19
total: 11:31
pullups @ 15 lbs
i was doing the squats between 39 to 43 seconds. they weren't too bad.
also, i am doing the bench at 185 lbs. it should equate to be at 260 for the challenge. My max is 235, but i tweaked my front deltoid about two weeks ago, which only really only pains me during the bench. i did 18 last week, 18 yesterday, and 28 today. Which makes it 64 for me for the challenge.
I still haven't bought a bench yet, i am still shopping around, which forces me to either bench at work (they have a small gym) or at the gym.
great wod yesterday. my compliments to the chef. my abs are so flippin sore today from the L-Sit holds. it's a good thing when I can get my gut that sore.
i did
6 x 185# back squat
6 x 266# weighted pullups
rd 1: :40
rd 2: :45
rd 3: :35
rd 4: :39
rd 5: :45 (smacked one of my plates against the rack and paused too long for it to settle. i was shooting for 30 secs flat.)
total: 3:24
next time i think i'll raise the weight to 225 or 250 for the squats and raise the pullups to 300lbs. this was a really cool wod.
oooh yeah i forgot...i pitty the foo who don't eat my cereal!
b a,
u are an animal, that's a freaking amazing time.
rd 1: 2:05
rd 2: 1:57
rd 3: 1:43
rd 4: 1:27
rd 5: 1:49
total: 9:01
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