10 4 Time

10 4 Time


Strength:

Pull Up, 5-3-1

Sport Strength:

1a) 4 x 4 Weighted Chest to Bar Pull up ( No Kip) 

1b) 4 x ME HSPU (Strict or Kipping)

WOD:

Ten Rounds for Time...
15 Deadlifts (135/95)
15 Push Ups
20 Minute Time Cap

Daily Challenge:

Flutter Kicks, 3 x 100

Mobility:

Scorpion, Biceps on Post

Post loads for your Strength/Sports Strength & Time for WOD to comments.

120 comments (Add your own)

1. Ray A wrote:
awesome 545 group today...

weighted pullups...I hit 44lbs for 1rm, but it requires going to a switch grip...some might call that cheating.

for WOD:
DL RX
subbed 15 squats with #40 bag for 15 pushups.

15:08....every big and little part of my thighs, and rear end are tired...

flutter kicks
1x200
2x100

I was told to count every kick, but for some reason I didn't listen on the first set.

Wed, April 24, 2013 @ 9:02 AM

2. Justin wrote:
9 rounds at Rx then hit the 20 minute limit. Harder than I thought. First time in a while that I felt like puking.

Pullup 1RM with 70#

Good stuff.

Wed, April 24, 2013 @ 9:29 AM

3. Jordan Crump wrote:
WOD: 14:49 at 75#, rxd push-ups

Wed, April 24, 2013 @ 2:13 PM

4. Dustin Files wrote:
WOD: 11:38 Rx

Wed, April 24, 2013 @ 2:34 PM

5. Lindy Lou wrote:
Pull-ups 5-3-1: green band

WOD:
19:01, 95#, 1 round knee push-ups

Should have stuck with the hand-release push-ups through it.

Wed, April 24, 2013 @ 3:36 PM

6. LeslieDixon wrote:
Chest2bar 4 x 4
HSPU 4 x 3(kipping)

WOD: 14:45 #95

Forearms killed after this one.

Wed, April 24, 2013 @ 9:45 PM

7. Jason Greenwood wrote:
Strength:
Pull Up, 5-3-1
Deadhang, 10#, 35#

WOD:

Ten Rounds for Time...
15 Deadlifts (135/95)
15 Push Ups
20 Minute Time Cap
15:41 with 95#

Daily Challenge:
Flutter Kicks, 3 x 100

Mobility:
Scorpion, Biceps on Post

Thu, April 25, 2013 @ 12:29 PM

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You guys aren't so bad yourselves. I'm glad I came, thakns for inviting me. Looking forward to seeing you again in September for FGB in Chicago.BTW My abs are super sore from all those v-ups!!

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