02-10-14

Strength: OMEM for 10 min

1 Bear Complex  (pause at each position)

3 Strict Pull Ups

WOD: 5 rds for time (18 min time cap)

30 Wall Balls

20 DU

10 Ring Dips

(You did this Dec-18-2013)

Open Prep Optional:

1)  3×25 Ring rows

2)  4×15 GHD Back Ext w/45/25#

3)  3×10 Pistols

11 Responses

  1. Donna

    Bear Complex @ 53#, Knee in Green band for strict pull ups
    WOD 3 RFT Calf Raises instead of DU’s 9:30, only did half wall balls the remainder was air squats due to pesky right leg swelling.

  2. Shauna

    Strength: OMEM for 10 min
    1 Bear Complex (63#)
    3 Strict Pull Ups (green band)

    WOD: 5 rounds for time (17:58)
    30 Wall Balls (14#)
    20 DU
    10 Ring Dips (green band)

  3. Amy W

    Strength Bear Complex OMEM 10 Min.
    83# strict pull ups
    WOD 15:33 14# Wall Ball, blue band for ring dips, DU’s.

  4. Melissa Richardson

    Loved this WOD!!!! Felt really really warmed up after the strength!

    Bear complex 63#
    Pullups = 2 orange bands- thats a first! and did them all!
    WOD: 5 rounds for time (15:11)
    30 Wall Balls (10#)
    20 DU (all real!!!!! YIPPERS!
    10 Ring Dips (blue band)

  5. Kimberly Buls

    So this was great. I loved the EMOM and then into the WOD.
    Bear complex 83#
    Strict pullups

    WOD:5 round for time 11:27
    14# wall balls
    DUs
    no band for 18 ring dips then blue band (next time small band)

  6. Sarah Murphey

    Strength: 73#, blue band for strict
    WOD: 13:24 (10# wall ball, linked all my DU’s!, blue band for dips)

  7. Lindsay

    5 rounds
    10 KBS 53#
    10 Box Jumps 24″
    6:03 Rx

  8. Austin Oja

    Bear @ 185
    WOD : 14:14 with blue band dips

  9. Alyssa Krier

    2k row
    Annie
    *13:27

  10. Elizabeth

    3 rds for time: 10# med bass, 60 singles, paraleets~ 10:37. Thanks Gabe

  11. Jennisse

    OMEM 1 Bear Complex, 3 Strict Pullups. Did Bear at 65#. Did all sets of pullups strict without band until last two sets. Got a little kip in there….
    WOD 30 Wall Balls, 20 DU, 10 Ring Dips. Wall Balls good. 20 DU good. Ring dips, blue band. 16:45? Not sure on time.