warm up
250m easy row
250m sprint row
3 rounds of:
pvc ohs x 8
push ups x 8
abmat sit ups x 8
eccentric jumping pull ups (jumping negatives) x 8
workout
box jumps x 50
jumping pull ups x 50
24kg full kb swings x 50
walking lunges x 50
knees to elbows x 50
45# push press x 50
ghd back extensions x 50
20# wall ball shots x 50
burpees x 50
double unders x 50
scale load/reps as necessary
post total time for score
250m easy row
250m sprint row
3 rounds of:
pvc ohs x 8
push ups x 8
abmat sit ups x 8
eccentric jumping pull ups (jumping negatives) x 8
workout
box jumps x 50
jumping pull ups x 50
24kg full kb swings x 50
walking lunges x 50
knees to elbows x 50
45# push press x 50
ghd back extensions x 50
20# wall ball shots x 50
burpees x 50
double unders x 50
scale load/reps as necessary
post total time for score
wow, super bummed I'm going to miss this one. I'm having some serious CFJAX withdrawls and can't wait to get back into town.
ReplyDeleteWow what a day! We used bumpers for box jumps and back extensions. while one was doing back extension, somebody else was holding down their legs. It works. Not perfect, but it works.
ReplyDeleteRalph.rx. 26:11
Bou.rx. 27:35
Rob.rx. 27:35
Raymond (son 17yrs old) rx. 24:19
Having some debate over the jumping pullup and height of the bar. CF vids show hands on the bar and feet on the floor or box - Thought you posted once about min 9' bar? Just trying to clear up a little debate here at the office. Thanks -TK
ReplyDeleteTK-
ReplyDeletefor us, our standards for the jumping pull ups are as follows: wrist must touch the bar when arms are extended overhead while standing at full extension under the bar. for us, this is the ideal height of the bar when doing jumping pull ups. grab the bar, bend the knees in order to achieve elbows locked out, jump off the ground and pull your body until the chin is completely over the bar (or chest to bar if c2b).
kyle- we miss you too buddy...don't worry...all these wods are warm up for when you get back in town lol
rob- i like the consistency!
harry. 39:35
ReplyDeletedustin. 28:15
jon g. 28:50
kohl. 29:00
caleb. 23:52
kristin. 29:17
one-2. 38:42
jv. 31:03
angela. 37:09
lisa. 32:12
tommy. 30:55
turbo. 26:08
steve m. 33:13
brannon. 37:15
lorena. 25:45
scott. 21:49
miguel. 24:41
stephen. 22:08
katie. 21:10
ryan. 45:20
simon. rx.30:26
ReplyDeleteThanks for the pullup info! TK. rx. 43:10 six min better than my late April time. Burpees killed me!
ReplyDelete