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Tue

March

02

Pull-Up Fortification E-mail

Bent Over Row:  3 x 10

Single Arm DB/KB Press:  3 x 10 each arm

Straight Arm Pull Downs (band):  3 x 10

Toes to Bar: 3 x 10

Rest 30 seconds between sets of each exercise and rest 120 seconds between exercises.

 

For time:

Row 250 meters

25 Burpees

Row 250 meters

 

Comments
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Thomas VanNort  - Pull-Up Fortification   |March, 4 2010 - 3:43 am
avatar BR: 65, 85, 105
SP: 25, 30, 35
BPD: Blue Band

WOD: 3:41
Carl Klotz  - Pull up Fortification   |March, 3 2010 - 11:02 pm
avatar Bent row: 95-95-95
SP: 35-40-40
Pull downs: green band

WOD: 3:10
"Pistol" Pete Miller  - Pull-up junk   |March, 3 2010 - 9:39 am
avatar WOD - 3:35
Kristen Dolf  - pull-up fortification   |March, 3 2010 - 9:18 am
avatar Bent Over Row 3x10: 63, 83, 93
Single Arm Press 3x10: 30#
Pull Downs: blue band
WOD: 3:43
Ryan Smith  - Pull-Up Fortification   |March, 3 2010 - 8:29 am
avatar WOD: 4:38
Row 250 meters
25 Burpees
Row 250 meters

Took some time to recover, burpees=death.
David Penland  - Pull-Up Fortification   |March, 3 2010 - 6:09 am
avatar Bent Over Row: 3 x 10 (worked to 95#)
Single Arm DB/KB Press: 3 x 10 each arm (40#)
Straight Arm Pull Downs (band): 3 x 10
Toes to Bar: 3 x 10

WOD: 3:42
Row 250 meters
25 Burpees
Row 250 meters
Greg Hunt  - Pull up fortification   |March, 2 2010 - 10:51 pm
avatar bent over rows 95, 115, 115

wod: 5:50 must say that I really hate burpees
Charles Te   |March, 2 2010 - 10:46 pm
avatar bent row: 65-75-75

WOD: 3:41
Daniel Mayfield   |March, 2 2010 - 9:50 pm
avatar Bent Over Rows: 3x10 95lbs

WOD: 3:28
Kameron Rosenau  - row,burp,row   |March, 2 2010 - 8:58 pm
avatar Pull up fortification was a nice change. Can't say I liked the toes to bars with no swinging, but I guess it's good to change it up some.

WOD: 2:33 Fun, fast and painful
Mandy Hayes-Chandler  - not sure if this is considered a workout???   |March, 2 2010 - 8:08 pm
avatar supposed to run 5miles at 5:30am and overslept. then planned to run 5miles at gym on lunch...ran short on time, then realized I forgot ipod, then quickly remembered how much I hate the treadmill so 5.0 quickly turned into 0.5. then hopped on eliptical for 15 minutes followed by 180 ab exercises.

wish I had some disclipine. but I dont.
Lindy Lou  - Pull-Up Fortification   |March, 2 2010 - 7:46 pm
avatar Bent Over Row: 3 x 10/58-63-68

Single Arm DB/KB Press: 3 x 10 each arm
15-20-25

Straight Arm Pull Downs (band): 3 x 10
Purple band - went up one bar each set

Toes to Bar: 3 x 10
The last set was brutal, not gonna lie.

For time:
Row 250 meters
25 Burpees
Row 250 meters

Time: 4:17 Rx'd

800m run: 3:50

Have a safe trip, Maddie!
TIA JOHNSON  - Pull-Up Fortification   |March, 2 2010 - 7:27 pm
avatar Bent Over Row: 3 x 10
58-63-68

Single Arm DB/KB Press: 3 x 10 each arm
1/2 pd, 20#, 25#

Straight Arm Pull Downs (band): 3 x 10
purple bd

Toes to Bar: 3 x 10
3x7 leg raises

WOD: 3:54
Row 250 meters
25 Burpees
Row 250 meters

Good to see you back in class Emily!!
Emily Borders  - Pull-Up Fortification   |March, 2 2010 - 7:20 pm
avatar WOD: 4:32

Rough first day back but good to see everyone. Miss you Maddie!
Lindy Lou  - Good to have you back!   |March, 2 2010 - 7:41 pm
avatar I missed you and all your glorious sarcasm.
Ryan Bittle  - Pull-Up Fortification   |March, 2 2010 - 1:38 pm
avatar WOD: 4:19
Brad Kilman  - Garage WOD - OHS, Bear Complex   |March, 2 2010 - 11:19 am
avatar OHS: 5-5-5: 125,140,155

Bear Complex - 45, 95, 105, 115, 135 (roughly)

Thanks for the garage WOD this morning, guys! Good times.
Tom Russell  - OHS; Bear Complex   |March, 2 2010 - 8:43 am
avatar OHS 3x5
105-110-115

The "Bear Complex”
Complete each movement 5 times per round for 7 rounds: Power Clean, Front Squat, Push Press, Back Squat,Push Press

45-75-90-100-110
5 burpees for failing on very last push press. Shoulers were smoked.
Randy Shrauner  - Garage WOD...   |March, 2 2010 - 7:29 am
avatar OHS 3X5 (Deload Week)
105-110-120

The "Bear" Complex
45-75-90-100-110
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