WOD:
“Nicole“
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.
Scales:
Gold:
400m Run
Red or blue band assisted pullups
Silver:
400m Run
Green or green/blue band assisted pullups
Bronze:
200m Run
Grey band or any combination of bands needed for assisted pullups
Warm-Up:
Dynamic Drills focusing on Hips and Shoulders
Mobility or Skill Work:
Skill Work
Kipping and Butterfly Pullup
Desperate for bread? Here is a really good site for those of you who love bread!
Good website for bread lovers
I read “Desperate for bread” and immediately thought “Desperate for crack?” Then I thought about how bread is the equivalent of poop in your mouth. I put the two ideas together and remembered this gem:
Haha!
LOL I spit up my water at my desk reading that, lol.
Love this WOD. A great mix of cardio and pain.
78 Rx
Great WOD, glad that there were no DLs in this one.
59 Rx
Tried to stick with a 10 rep scheme but fell off the bar on my final round. Runs were terrible.
58 – red band
Awesome! Red band = Progress
Rx: 59
97 Rx
flipping awesome. #1 on leaderboard.
97 huh….I was gonna take it easy today. Maybe I wont now 🙂 🙂
Wow…
If I knew I was that close to 100, I would have gotten it. 97 seems puny by comparison. Now that I know I’m within reach of triple digits I want to do it again tomorrow. Im sure my body will disagree however.
We are talking double digits vs triple digits…..3 digits >or 2 digits
103 rx
Great job Matt
There ya go. Damn! See you should’ve went to the morning class so I could’ve shot for 104 at lunch!
You push me man…..need that
My lot in life. I guess I’m ok with living in your shadow. Just remember when you move in to your Malibu mansion, I got dibs on the guest house.
This was a great workout, I was really feeling pull ups tonight, they seemed like my rest compared to that awful run!! Thanks Christina for the push!!
70 Rx
Stupid hand tore, we’ll see about Fran tomorrow
By push you mean that I did this at 4:00 and got 65 Rx’d 🙂 you’re welcome haha
NICE WORK!!! I knew my “board time” would be short-lived!
40 with blue band and 6 rounds..
121 Rx’d
Awesome job 6:30 class!! This was my first time doing “Nicole”. Thanks for the awesome coaching, Jordan. Those last 21 pullups were a gut scraper.
Damn, I feel like a loser now. Way to Go Jason!
What was your round break down?
Mine was 32, 16, 13, 13, 12, 11
Thanks Daniel!
My break down by round was 20-20-20-20-20-21
113 Rx’d
Rounds were 20-20-20-18-15-20
I was 3 off my old PR. It was my 5th round that killed my score.
Great work from the afternoon classes today! I haven’t seen the leader board torn up like that in a while! All three top males were pushing each other in the 6:30 class and it resulted in some very impressive scores!
Yeah I met that, but I put it in different words:-)
Awesome job 630 class! 122 Rx in 7 rounds. In and out the door every 2:50.
91 Rx’d
6 rounds: 17-17-17-14-12-14. Shooting for 100 but didn’t quite make it. I’ll get it next time 🙂
hahaha…I was shooting for 50…NICE WORK!!!