Saturday, April 3: 4 WOD Day!

So today was another triple and Kenny, Evan and I all went through the WOD's and this is what we came up with.

WOD #1
For Time:
10 Rounds of:
3 Weighted Pull-ups, 45lbs
5 Dead Hang Pull-ups
7 Kipping Pull-ups
*Note sets needed to complete the WOD and times.

Jacob 14:05, 10 Sets (All Unbroken!)

Kenny 21:12, 34 Sets

Evan 23:19, 22 Sets

Below is a video clip of my last round.


WOD #2
For Time:
50 Back Extensions
50 Walking Lung Steps, 95lb Barbell
40 Back Extensions
40 Walking Lung Steps, 95lb Barbell
30 Back Extensions
30 Walking Lung Steps, 95lb Barbell
20 Back Extensions
20 Walking Lung Steps, 95lb Barbell
10 Back Extensions
10 Walking Lung Steps, 95lb Barbell

Jacob 16:20 (Outside in the rain)

Kenny 14:45 (45lb Dumbbells)

Evan 15:27 (45lb Dumbbells)


WOD #3
21-15-9
Wall Ball, 20lbs
Med Ball Squat Clean, 20lbs
Over Head Med Ball Squat, 20lbs

Jacob 5:26

Evan 5:39

Kenny 4:02


Kenny had the fastest time on this one, he was flying!


And Hudson, well he was the first to vomit during a WOD so I guess he put in a hard days work too.



Shane did the HQ WOD before going into work... Kenny and I later did it after he left.

WOD #4
For Time:
1600m Run
3 Minute Rest
1200m Run
2 Minute Rest
800m Run
1 Minute Rest
400m Run

Shane 8:27, 6:40, 4:25 and 2:00

Kenny 6:41, 4:32, 3:08 and 1:21

Jacob 5:38, 3:57, 2:45 and 1:15


Enough's enough... for today anyways.