warm up
400m run
10 russian kb swing @ 16kg
10 russian kb swing @ 24kg
10 russian kb swing @ 2pd
workout
5rnds for time:
20 double unders
20 jumping c2b pull ups
20 ghd sit ups (hand 2 ground)
20 squat jumps (full depth/hip extension)
20 ring dips (full extension/elbows below 90)
2min rest between rounds
post each round time
400m run
10 russian kb swing @ 16kg
10 russian kb swing @ 24kg
10 russian kb swing @ 2pd
workout
5rnds for time:
20 double unders
20 jumping c2b pull ups
20 ghd sit ups (hand 2 ground)
20 squat jumps (full depth/hip extension)
20 ring dips (full extension/elbows below 90)
2min rest between rounds
post each round time
todd. 220. mod. 5:58/6:09/7:36/6:43/6:52
ReplyDeletetracie. 138. mod. 8:23/7:51/8:00/7:45/6:05 pukie
junior. 180. mod. 5:23/6:48/4:52/6:19/5:37
christian. 157. rx. 2:26/3:39/3:34/3:32/3:21
cav. 163. mod. 4:20/5:44/4:35/4:17/3:58
jon. 156. rx. 3:30/3:58/4:28/4:50/4:26
one-2. 180. mod. 3:55/4:28/5:30/5:18/5:33
miguel. 198. mod. 4:14/5:03/5:43/6:19/8:25
karl. 203. mod. 6:50/7:10/7:56/8:45/11:15
angela. 169. mod. 6:27/6:59/7:01/7:05/6:32
turbo j. 159. rx w/ no rest. 16:03
dr j. 180. rx w/ no rest. 18:41
carey. 122. mod. 4:38/4:51/4:44/5:48/4:22
alex. 197. mod. 4:54/7:14/6:25/5:30/6:54
jv. 115. rx. 2:47/3:42/3:50/3:51/4:02
kyle k. mod. 4:10/3:31/4:46/4:15/4:48
lorena. 128. mod. 6:50/5:34/6:50/7:20/7:16
rey. 220. mod. 4:40/5:15/5:58/5:56/5:32
Whats up guys? Didnt want you to think we have disowned you. With the back problem I have had to limit my WODs to lighter weight. D-Nasy, E. Webb and Robert L. have still been sticking with yall. I just havent posted their times. I'm gonna keep my workouts pretty low this week and then start backing hitting it hard monday.
ReplyDeleteI kept up with you (Chris) and turbo j. during the Dirty South Regionals. I know you guys busted youre asses and represented. We all here are proud of you guys! There was a lot of good competition to compete against and for only 7 spots. To be as good as they were,t hey must have been following your site too for a while. HA. Anyways I wanted to drop you guys a line and let you know we are still here. Looking forward to giving my busted ass some good old faithfull CFJax ass kicking.