Sunday 130929

All-levels WOD/Beginner WOD:
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Competition Team WOD:

(Photo credit: Alex Robleto)

Here’s what’s on tap for Monday’s classes:

All-levels WOD/Beginner WOD:
Snatch 1-1-1-1-1

Competition Team WOD:
“DJ Keith”

40 double unders
1 round of Bear Complex (175/113)
40 box jumps (24/20)
1 round of Bear Complex (175/113)
40 chest to bar pull ups
1 round of Bear Complex (175/113)
40 push ups
1 round of Bear Complex (175/113)
40 kettlebell swings (32/24 kg)
1 round of Bear Complex (175/113)
40 wall balls (30/20#)
1 round of Bear Complex (175/113)
40 toes to bar
1 round of Bear Complex (175/113)
40 double unders

16x 100m running sprints
4 min rest 8 sprints in


  • Brad Hoover

    First time with Nicole. 74 pullups. Rounds of 22, 11, 12, 12, 12, 5 (the final round there were 11 seconds left when I got back from the run).

  • ben

    First time with Nicole as well. Disappointed in my performance. I think next time i will know what to expect and will stick to a better game plan. The little things really add up. If I had just squeezed out 3 more pull-ups every time and rested a little but less I would have been able to add an entire other round of pull ups and in total (with the extra pull up round) probably an additional 30 or so. Next time Nicole. I got your number

  • Eric

    That was fun – 5 rounds/94 pullups. Struggled kipping on the later rounds

  • Craig Bagno

    I echo a lot of this. Fun. Bit a slight disappointment. This is the one WOD I should be good at. 5/64. But I did the sixth run. If I’d shaved even 30 seconds I probably could have had ten more pull-ups. And I really need to learn to kip. Ugh.

  • Jim S

    Nicole: 6.5 rounds.
    7x400m & 6×15:90 pull-ups.
    A year ago I did 6.5/61 so I’m happy.