Friday 11.22.13


3 rounds for time of:
Run 800 meters
5 Front squat, 40-60 lbs
Run 200 meters
11 Pull-ups (assist as needed)
Run 400 meters
12 Kettlebell swings, 20 lbs

Post time to comments.

In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, who died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.


  1. 31:07
    Outside workout (except for running inside to basement for pull ups) 30 degree windchill, windy and misty!
    20# on front squats so I doubled for 10 each round

    This was a tough week of workouts- but I loved it!

    Happy Friday Mamas!

  2. 18:11
    High knees and jumping jacks for 1:30 on lieu of running outside (raining)
    Bpu's in lieu of pu
    10 squats 20#
    The rest as rxd

  3. 9:48
    started from side of treadmill for pull-ups. No jump.

  4. 30:35
    All running in the rain.
    50# front squat
    Jumping pull ups
    25# kb swing

    2.1 mile run

    Also did yesterdays wod after this one.

  5. 29:59
    Ran on the treadmill (had a tough time figuring out pacing)
    40 lb sandbag for squats
    Reverse pull ups on dip station instead of pull-ups
    20lb KB for swings

    Tough workout, but I loved it…

  6. 26:27
    Sub jump rope for run. Didn't get up in time to do before baby woke up and hubby went to work.
    4 min jr for 800 meter
    1 min jr for 200 meter
    2 min jr for 400 meter

    Pull up on kitchen table
    rest as rx'd

  7. 21:17 only two rounds of running and I did 400m in place of 800m. It's just too much for my knee still 🙁 bit finished all three sets of squats, pull ups and KB swings.

  8. Loved it! Who is the middle guy in the pic? I'd guess your husband?

    Had to sub runs for suicides in house
    800 4 min
    200 1 min
    500 2 min
    45lb squat
    And pull ups under table hope to run tonight ill post

  9. 37:52
    Jogged all of it at 5.1-5.4 mph. Ran 6 mph on 200 m. Total jog time 29:55

  10. 42:36
    It is becoming apparent that I am a painfully slow runner! I ran all of it but still had this ridiculous time!
    Jump assisted pull ups. Rest as rx'd

  11. In 25 minutes I got through one full round, 800m and 11 more pullups. Didn't have time to finish. 🙁

  12. 24:36
    52 lb squat- butt to floor
    Jumping pull-ups

    Chris: 25:20
    105 lb squats
    25 lb kettle bell

    Loren: 26:40
    Same weights
    Few jumping pull-ups

  13. 24:10

    50 lb squats
    Jumping pull ups the rest as rx'd and additional .5 mile for warm up/cool down.

  14. 33:03

    60 lb squats (first time doing that)
    I'm beat down after that one.
    I believe on a couple rounds I completed more than 400 meters. Oh well-we are celebrating one of our thanksgivings today. 😉

    Happy weekend!!

  15. 38:40
    All Three Rounds… but… modified:

    Bar only 12#
    Pull Up's W/Band
    KB Swings W/Laundry Detergent 12#

  16. 32:08 40# squats, 2nd and 3rd sets assisted pu, 15# dbl

  17. 21:20
    Jump rope subbed for running. Tough doing and counting to 400 on jumps :/
    Did an extra two rounds of the exercises after I stopped the time.

  18. forgot to post this from Sat

    60# squats
    subbed push ups for pull ups
    16# KB swings

  19. New here. I will be doing all the workouts a day later since I'm just starting and having to look everything up.
    40# squats
    Assisted pull-ups
    20# kettle

    Loved it!

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