Be sure to check the Holiday Schedule!
Come join us on Christmas Eve for the 12 days of Christmas WOD
Apex will be closed Christmas Day- Mandatory Rest Day
Ladies of Apex
For time:
27-21-15-9 of:
Thrusters, 95/65
Pull ups
Post weights and time to comments
Pull Up Check In....Who improved and by how much?
For time:
27-21-15-9 of:
Thrusters, 95/65
Pull ups
Post weights and time to comments
Pull Up Check In....Who improved and by how much?
12 comments:
Awesome wod
9:05
80#
Thanks for the push K and , you to Wags
WOD: 11:58. Sneaked it in right before the cap. Set of 27 and 21 were tough. Had to fight the suck and grind it out. I was over the 11min mark before I got into the set of 9's and gave it all I had to get it done 2sec before the cap. Last time we did Fran, I broke twice on the 15 and once on the 9. Today I broke once on 15 and unbroken on the 9. Improving on holding onto the bar and fighting the suck. Way to fight rooster crew!
Forgot to add 65# thrusters
6am crew it's always nice to see our morning Apexers. Thanks for letting me coach you guys to great performances. Jon, terrific speed through your thrusters. Julie Z. way to step up to the next higher pull up bar. Also, thanks for being open to me giving some pointers. Jan 1st, lighter and faster!!
Tony Irvin and Kaitlyn set the bar at 9 and change. Come and get it.
Merry Christmas to all. Hope to see you tomorrow morning at 9am for 12 days of Christmas.
11:40 @ 45#
Scaled pull-ups to 20-15-10-5
WOD at home again. Runless, vestless Murph (100 pull-ups, 200 push-ups, 300 squats). This time I broke 20:00. 19:45.
10:24
45#
Went super light to push my lungs. I was able to stay unbroken on my thrusters and I had a decent pace of 7-6-5-5 reps per round on each set of pull ups. Shoulder seems to be about 95% healed, with only small nagging pain every now and then...
Back in September I had a 4:07 Fran @ 65# so once I get my pull ups back to pre-shoulder-injury status I'm looking to go sub 4!
10:38
45#
Horrible wod
10:35
35#
JPU
Ditto Bekah. It makes Fran look easy.
11:02
35#
JPU
Wags called me out this morning, but he is so right! My goal for the new year.....go lighter and quicker. This is one of my biggest weaknesses. I make 35# or whatever the weight look like its 200#
11:24 40#
Tough one, thrusters felt the best for the last 9 reps and had to break a lot on the pull ups.
8:53 33# & jpu low back felt tight so I went lighter and tried to hold on to reps. Tacking on another 27 reps made rounds 21 and 15 feel much shorter than they normally do haha
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