warm up
double unders x 30
knees to elbows x 15
jumping pull ups x 20
box jumps x 10
burpees x 5
focus: rope climbs & turkish get ups
workout
3RFT
400m uneven farmers carry 24kg/16kg kb
12' rope climbs x 5
95# hang squat clean x 10
running/jogging allowed during farmers carry
if you do not have a kb, use a 45# barbell
double unders x 30
knees to elbows x 15
jumping pull ups x 20
box jumps x 10
burpees x 5
focus: rope climbs & turkish get ups
workout
3RFT
400m uneven farmers carry 24kg/16kg kb
12' rope climbs x 5
95# hang squat clean x 10
running/jogging allowed during farmers carry
if you do not have a kb, use a 45# barbell
Steve C. 195bw. rx. (shift day) 19:43
ReplyDeleteDid this one at work today for a lunch time treat. I had the 24kg but had to use a 35lb dumbell in place of the 16kg. Jogged the whole first 400 without setting the weight down and finished the first round sub 5. The second and third rounds were quite different. On the last round I don't think I could have carried two pencils 400m without setting them down. I did find some comfort in the squat cleans, they gave me a slight recovery period.
Hopefully there are no fires tonight, I won't be able to oprerate the hose. Standby for a possible evening wod post. Great workout Chris.
rene.205bw. 24:25
ReplyDeletebou. 178bw. 21:19
rob. 195bw. 24:02
forearms are shot. hand grip just doesn't exist anymore.
nice wod.
had to sub 50 towell climbs for 12' rope climbs x 5.
Off to night shift!
caleb bw155 rx 19:23
ReplyDeletethis WOD should have been called: total forearm annilation
Steve C.
ReplyDeleteEvening wod courtesy of the Shop.
For time:
20 box jumps @ 24 / 20
18 situps
16 pushups
14 squat jumps
12 pullups / jumping pullups
10 hang power clean @ 135 / 65
8 front squat @ 135 / 65
6 pushpress or jerk @ 135 / 65
4 back squat @ 135 / 65
2 ohs @ 135 / 65
-----rest 4:00 minutes-----
repeat @ 115 / 55
-----rest 4:00 minutes-----
repeat @ 95 / 45
rx. 13:26 minus 8 min. rest.
M/51/162
ReplyDeleteAM WOD
Row 1000m & 100 double unders
'' 900m & 90 '' ''
'' 800m & 80 '' ''
etc.
Never did get the double unders under control.
ADHD kicking in start, stop, start stop, over and over all the way. 50:26
PM wod rx,
Used 1 & 1/2 inch diameter rope with no feet.
24:55
AARP
turbo. 158bw. rx. 18:03
ReplyDeleteYou'll need more than the hook grip to "hang" with Turbo. Better get a vice, super glue, and a pair of those sweet lifting gloves.
Nice time on the Row/DU wod Cav! If I can perform at your current level of fitness 20 years from now I'll be one happy guy.
ReplyDeleteTravis G 199bw 28:14....can't wait till that one comes around again!
ReplyDelete