ADVANCED and FIRE-BREATHER
"Nicole"
20 min/AMRAP
400m Run
Max Pull Ups
(Last completed 3/25/10)
Run 400m and complete a max set of pull ups. Once you come off the bar, you must run 400m and then another set of max pull ups, alternate in this fashion for 20 minutes. The number of pull ups is your score.
CA$H OUT:
Coach's Call....
Post max pull ups for each round, total and thoughts to comments.
Posts
12 comments:
What a big fat bummer! Finally a WOD named after ME and I can't even do it!
Maybe my score can equal the amount of times I run around the building!!
Fun times this am!
Great job Tony M, Tom, Bambi, Tina, faye and Elaine.
Great coaching as always Nick
6 rds 94 pull ups
March 2010- 7 rds and 72 pull ups
WOD: 6 rounds 47 p.u (7,9,8,8,8,7). Tried to stay consistant...looking back, I could have pushed myself a little more in the first rd..I cut myself short with the p.u..but I had a number in my head that I didn't want to go under for each rd. Now I know for next time. Even though pullups are still a goat for me, I really loved this workout, especially b/c it involved running:) Way to kill it everyone!
Cashout: Medicine ball(14lb) situps 3 sets 15. Supposed to do d.u but forgot my rope so I did 1 set burpees(only lasted one rd because i did 60 yest. and said forget this), 2 sets box jumps.
See you tomorrow!
Too Funny Nikki !
Yes, this was major suckage, ....... 5 rds, 67 p/u w/red band 20-15-14-10-8, much more impressed w/doing 5 rounds of the run than the pushups, that def wouldn't hav happened last year, was talking myself outta this one, but glad i made it thru....great job 9:30, loved the playlist too Joe!
what? huh? you loved they playlist? yay! speak up next time i'm jumping up and down begging for my favorite song! paleassssseeeeeee!!!!!!!!!!!!!!!!!!!!!!!!!!!!! especially because you and i are the band geeks! (ha.ha.) we gotta stick together :)
So what I've learned in life is that the first time with Nicole doesn't disappoint!
Ankle is still a bit tender so my run was more like a slow trot.
61, 22, 25, 31, 27 = total 166
Nicole my not disappoint but she sure is rough on the hands!
Gee, I have to follow that...
:)
I did the "Nikki" version of "Nicole"!
Run
max V-Ups
5 rnds w/ 96 total (didnt write down the breakdown)
Way to go Mary! Michelle! Fran! and anyone else who did WOD #4! Awesome job.
Kristi great seeing you and good work on the MU work!
5 rounds, 95 total
was dreading this one all day...two of my biggest goats!
Rx'd!! did 38 total (9/9/8/7/5) was going to use the single band but justin told me to just go for it with no band. glad i gave it a whirl...of course would have liked to have gotten more but have to start somewhere.
justin-thanks for the push!
michelle and fran-awesome job today with wod4!
Great job on pull ups mary!!
Sorry I missed this today, i had too many "mom" jobs this afternoon to take care of before working the next three in a row.
Congrats to all who did the games WOD!
WOD #4
60 + 2
Missed 2 OHS that I got to the OH position but bailed because of the shoulders. Never thought I'd ever find burpees boring until today...LOL :)
Kristi, thank you for coming in to judge me/put me through it! :)Congrats on your 1.5 mile run today!
Fran, way to go! Great job today!
Mary, fantastic job with your pull ups! Yay!!!
Great job to everyone who's done #4! Good luck to those going tomorrow or Saturday!
See you guys Monday!
First time attempting pullups in a WOD since tearing up the shoulder. Did them dead hang on a blue band (I can't kip yet).
Finished 6 rounds and 77 pullups. I can't wait to get my kip back.
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