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WODs

Monday, April 20, 2012

By April 29, 20126 Comments

Strength
Back Squat
Squat to a heavy single in 10 minutes

Metcon
5 minutes max reps weighted pull ups (25lb/10lb)
Rest 3 Minutes then…
12 Min AMRAP
200m Run
20 Overhead KB squats (single arm, 10 ea side, 53lb/35lb)

Jerrod Ruhl

Author Jerrod Ruhl

More posts by Jerrod Ruhl

Join the discussion 6 Comments

  • Joe says:

    First day following the CF Lynchburg programming. I live in California but plan on joining in with you guys and see how things go.
    Squat – 265, failed at 275
    25lb weighted pullups in 5min – 47
    Metcon – 6 rnds + 50 yard run
    Uggg. That metcon broke me down. Scaled overhead weight to 12lbs. My flexibility needs work!

  • Jerrod says:

    KB OHS expose so many weaknesses. This really sucked.
    25 Pull Ups w 25lbs. 4 rounds, 200m, plus 10 OHS with left hand in WOD w 53lb KB.

  • Joe says:

    You must have done dead hang pullups. I kipped. I don’t know if I’d have been able to do one round with a 53lb kb. No squatting?

    By the way as a form of introduction, I’m Jerrod’s cousin, have been crossfitimg for 4 years and have my CF level 1 cert in case anyone cares or is reading this.

  • Joe says:

    You must have done dead hang pullups. I kipped. I don’t know if I’d have been able to do one round with a 53lb kb. No squatting?

    By the way as a form of introduction, I’m Jerrod’s cousin, have been crossfitimg On and off for 4 years and have my CF level 1 cert in case anyone cares or is reading this.

  • Jerrod says:

    I did squat…worked up to 335 and stopped due to time. probably had 350 in me, but since I stopped that doesn’t really matter. Did pull ups dead hang and had to alternate with another member on the bar…probably had a few more in me, but not much.

  • Russell says:

    PR on the squat of 250. I was spent from the 10k this past weekend (took 4:20 off my previous time) – scaled the sprints to 6:30 pace and did 10 overhead squats at 45lbs.

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