WOD up?!

14 Feb

BEFORE / AFTER WOD SCORES

We are hitting a benchmark WOD again…this time a little lighter, and a lot healthier.

If you were there on 1.16.13 you will be doing

20 min AMRAP-

4 Pull Ups

8 Push Ups

12 KBS

16 Air Squats

this needs to be done in the same manner the BEFORE time was done…i.e. same # KB, same band if you had one, etc.

 

If you were there on 1.17.13 you will be doing

8 Rounds for Time-

8 Box Jumps

100m Row

10 Abmat Sit Ups

8 Back Squats

again, this needs to be done the same way you did your BEFORE wod.

 

Good luck guys – CRUSH IT!

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14 Responses to “WOD up?!”

  1. Amanda G. February 15, 2013 at 3:26 pm #

    I am super pumped about this! Huge difference, even in how I felt afterwards πŸ™‚

    1.16.13 – 7 + 2
    2.14.13 – 10 + 1

  2. Pilar February 16, 2013 at 12:37 am #

    1.16.13- 9+4
    2.15.13-11 Yay!!

  3. bprentice17 February 16, 2013 at 2:54 am #

    I did 50-40-30-20-10 DUs and 20-16-12-8-4 strict pullups with a green band on the middle hole before and I got 10:49
    today I did it the same and got 8:23

  4. Amy February 16, 2013 at 3:43 am #

    On 1/16/13 I completed 50-40-30-20-10 double unders, 20-16-12-8-4 strict pull ups with the thinner green band in 15:06.
    Today, 2/15/13, I completed the same wod with the same band in 13:01.

  5. tsulita February 16, 2013 at 5:27 am #

    8 Rounds For Time:
    Before: 17:54 Rx
    After: 15:56 Rx

  6. Ayten Therriault February 16, 2013 at 5:02 pm #

    20 min AMRAP
    4 pull ups, 8 push ups, 12 KBS, 16 air squats

    1/16/2013
    8+ 24 @ 20lbs

    2/16/2013
    9+ 12 @ 25lbs

  7. Dena February 16, 2013 at 8:11 pm #

    20 min amrap 10+17. Better by 2+2!!

  8. Lisa Zwemke February 16, 2013 at 10:00 pm #

    Benchmark WOD
    20 min AMRAP from 1/16
    ———–
    1/16: 6 + 9
    2/15: 9 + 14…..WOW!!!

  9. Justine February 17, 2013 at 3:53 am #

    Amazed at the difference today! I was thinking I was seriously going to struggle doing the WOD today but I beat it by 2+11. I was so surprised when I hit my original 7+4 and had over 5 minutes left. So glad I cleaned up my diet after all that darn cheating otherwise I probably wouldn’t have made it.

  10. Amanda Rauter February 17, 2013 at 5:09 am #

    1/16: 8+23
    2/14: 10+12

  11. amanda o February 17, 2013 at 5:25 pm #

    I’m not sure if you saw my post about my wod on 2/14, but I never did either of the benchmark wods….I redid the wod from 1/30 because it was similar to one of the benchmarks (20 min amrap 5 pullups.10 pushups. 15 airsquats). It was only 2 weeks between them but my results improved from 11 &1 to 12&6.

  12. Joel Merrill February 17, 2013 at 6:28 pm #

    8 Rounds for Time:

    1. 18:47 Rx (01/17/13)
    2. 18:14 Rx. (02/15/13)

  13. Sarah February 17, 2013 at 6:30 pm #

    1-16-13 7 + 23
    2-15-13 8 + 31

    Yahoo!!!!

  14. Adam Therriault February 19, 2013 at 4:21 am #

    20 min AMRAP

    1/16/13 – 13 @ 55lbs
    2/13/13 – 12 @ 55lbs ( didn’t eat enough that day)

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