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Old 05-18-2007, 01:22 PM   #1
Luke Rossmo
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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Up to minute 7.
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Old 05-20-2007, 01:29 PM   #2
Luke Rossmo
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1 mile run to gym: 7:05
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
20:15
1 Mile run home: 6:49
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Old 05-21-2007, 01:49 PM   #3
Luke Rossmo
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Four rounds for time of:
5 Muscle-ups - sub. 2 pull ups + 2 dips = 1 muscle up
50 Squats
14:57
20 min on elipitcal
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Old 05-22-2007, 06:39 PM   #4
Luke Rossmo
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"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
16:12
+ many pull ups and a small chest work out.
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Old 05-24-2007, 04:56 PM   #5
Luke Rossmo
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1 mile run to gym: 6:31
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
13 rounds
1 mile run/walk home
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Old 05-25-2007, 05:05 PM   #6
Luke Rossmo
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ran 1 mile before
Deadlift 1-1-1-1-1-1-1 reps :
205, 225, 245, 265, 275, 275, 275
ran 1 mile
BW:190
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Old 05-26-2007, 02:14 PM   #7
Luke Rossmo
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"Lynne"

Five rounds for max reps of: wght: 190
Body weight bench press
Pull-ups

Bench: 10, 10, 9, 7, 4
PU's: 12, 10, 7, 6, 4
20 min on eliptical
BW: 189
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Old 05-27-2007, 01:00 PM   #8
Luke Rossmo
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6k run 32:15
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Old 05-27-2007, 08:01 PM   #9
Connie Morreale
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love the impressive run times AFTER a pounding from the wod!
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Old 05-28-2007, 11:24 AM   #10
Luke Rossmo
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Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scaled to: Pull-ups at BW
OHS 105, at 7 down to 95
10 rounds plus 5 pull ups and 2 OHS
after wod: Wighted pull ups with 25 pounds, 3 sets of 2.
2 reps of OHS at 115 (failed at 125)
12 more PU's
1/2 mile run: 3:32



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