Friday WOD 20090731


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
200m Walk/Run
10 Jumping Pull-ups/Standing Pulls

Post time to comments.

4 thoughts on “Friday WOD 20090731

Add yours

  1. 🙂 Well, here it goes…


    CFWU x3 (no pullups)

    Five Rounds for time of:
    400 meter run
    10 Chin Ups

    Total Time 29:41
    This includes 3 minute rest periods between each round. I wasn’t sure if I was supposed to rest between each round but it sure felt good, LOL. Also, do I include the rest time in the Total Time?

  2. There is no rest between rounds unless specifically stated, which it wasn’t. So in this case you would include the rest in the final time and try to shorten or omit the rests the next time around.

    A good rule of thumb for resting without loosing intensity is to go before you think you are ready, be it breathing or muscle fatigue. If you do that consistently, you will eventually get rid of the rests.

    Keep it up!

  3. From CF10

    Warm-up:500m row and Tabata sit-ups, push-ups and hip extensions.

    WOD was

    Five rounds for time of:
    10 HSPU (Strict to two abmats)
    20 Box Jumps, 24″
    30 Double Unders

    Time 18:40

    The DUs are my nemesis, but, strangely, I got better as the WOD progressed. The third round I only stopped once and the fourth and fifth round they were unbroken. I think this will be the last time I use two abmats for HSPU, at least at the begining of the WOD. All sets were unbroken on those, so it’s time to raise the bar….or, rather, to lower the mat!

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