13 Jan, “Congrats, Grandpa AL!!”

Posted: January 12, 2014 in WODs
Please post your comments and results!!

Warm-up:  500m Row, 50 DU, Hip Joint Mobility


4x 7/13 FS/BS @70%  (See 1/6 posting)

3x 5Weighted Pull Up AHAP

“Grandpa AL”

~Cora Cecelia, AL’s first grand daughter was born on 6 Jan, 8.5 lbs, 19.5 inches~

10min AMRAP


6 T2B

8.5 Squat (8 Full and 1/2 ROM Squats)

19.5 Jumping Lunges (R+L count as one = 39 Jumping/Rnd)

Mobility Video:  “Stretch” with Purpose!  http://www.mobilitywod.com/2011/07/episode-280-mobility-is-about-position-stretch-with-purpose-not-to-warm-up/

Please post your comments and results!!
  1. Steph says:

    Congrats, Al! I like all the decimal points! LOL

  2. GP says:

    105 for the FS
    15/20 lbs for the Pull ups

    AMRAP – 3 rounds, mostly lunges a few jumping ones

  3. Michelle says:

    115# for FS/BS
    3 Rounds & 4 jump lunges…my legs are toast!!! Congrats Al!

  4. Yuki says:

    Congrats, AL!
    Your grand daughter is beautiful!! 4rds +

    70% (115# w/Michelle) FS/BS was really hard…
    This week Wednesday is 65% and Friday for recovery work. The next week, the weight% will go up but the number will go down. 😀

  5. Brighid says:

    85# FS/BS
    PU strict/BW “only” ha 🙂
    2 rounds + 31 jumping lunges
    Congrats Al! Hope you are looking forward to taking her to the shore in the coming years!

  6. Matt says:

    Traveling this week in Denver. Couldn’t do the strength, but did the MetCon in my hotel room. Subbed 12 sit-ups for the 6 T2B.
    4 Rounds + HSPU + SUs

  7. khary01 says:

    155# FS/BS
    20# Strict Pull ups
    4 Rounds + 1 HSPU

  8. EJ says:

    140# FS/BS
    45#Strict pull ups

    4 rounds plus 21

    Legs like water…be water…

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