Strength/Skill WOD:
Weighted Step-ups (20/16″)
4-4-4-4
(Try to get heavy)
Conditioning WOD:
Run 400m
10 Weighted Step-ups (85% of 4-rep max)
10 Chest-2-Bar Pull-ups
3 rounds for time
Post max load and time to comments
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Part 1
85# Weighted Step-up
Part 2
14:58
68# on 18″ box
125# weigjted step up
125 x 80% = 100
13:02 Rx using 100# bar
125 lb. weighted step up
14:20 RX at 100 lbs.
125lb weighted step up (didn’t fully find out my max…knees were feeling a bit funny so I stopped)
Forgot my time…think 15:44 (RX) but could be off a bit
Rd 1 @ 110lbs
Rds 2 & 3 @ 103lbs
the more I think about it….I think my time was: 17:44, not 15:44 🙂
You are correct Balboa.
Wow! What a WOD! Those weighted step-ups get heavy quick!!
4-rep: 205
WOD weight: 165
WOD time: 16:45 Rx+
(4 ring MU, 3 bar each rd instead of C2B)
I wanted to practice both
#123 4 rep from the rack
95#
12:01 with GHD instead of c2bar
That’s 12:41
120# 4 rep max
95# for wod
19:37 RX plus (did 4 ring mu/3 bar mu each round)
That 20″ step-up was something else. Good grief. Legs are still shaking.
105# 4 rep
85# in WOd
18:20 RX
118# 4 rep
forgot time something with 21 seconds
weighted step-ups are scary
175# 4 rep
18:49 (145# WOD)
Awesome job on the 4-rep John!!
Seriously John Boone. You were on fire today!
80# 4 rep max
64# during wod with modified purple band for C2B 17:34
Congratz on your PR Clean!
155# max rep
21:19