I was there to record Justin's first ever Double Under! Not the prettiest display of jump rope,
but with practice it will get better, eh Justin?
-Run 400 metersbut with practice it will get better, eh Justin?
Skill WOD: GHD Sit-ups 3 x 20 -OR- if you can't do GHD Sit-ups, complete Abmat Sit-ups 1 x max reps.
Metcon: As many rounds in 20:00:
Metcon: As many rounds in 20:00:
-25 Burpees
For those willing to push themselves even more, set up under a bar (or rings) that is one foot above your max. reach. Jump and touch the bar for each Burpee rep.
Post scores and times to comments.
SWOD: GHD Sit Ups 3X20
ReplyDeleteMetcon: 3 rounds + 19 Burpees in 20:00 of
400M run
25 Burpees
SWOD: GHD sit-ups - 3 X 20
ReplyDeleteMetcon: 20 min: 400 m run, 25 burpees: finished 3 rounds, run and 19 burpees of 4th round
SWOD: GHD sit-ups - 3 X 8
ReplyDeleteMetcon: 20min: 200X10, 200X10, 200X5, 200X5, 200
SWOD; GHD Sit-up 3 X 20
ReplyDeleteMetcon- 4 rounds + 200m
It doesn't pay to be off, it hurt today....
ReplyDelete4 complete rows 500 meters plus 10 modified burpees.
4 rounds of Abmaqqt situps..
Glad to be back, Thanks Craig, you too Brad
SWOD: Shoulder Press 8X3 @140# (65% of 1 RM)-45s rest
ReplyDeleteDWOD: 12:00
30 OH Walk Lunges, 45#
15 Ring Dips
Score: 4 rounds
SWOD: Shoulder Press 8X3 @95# (65% of 1 RM)-45s rest
ReplyDeleteDWOD: 12:00
30 OH Walk Lunges, 45#
15 Ring Dips
Score: 3 rounds + 14 lunges
CFFB WOD...
ReplyDeleteSWOD:
Shoulder Press 8x3 @ 140# with 0:45 rest.
Metcon:
AMRAP in 12:00 of:
- 30 Steps Overhead Walking Lunges 45#
- 15 Ring Dips
I did 4 rounds + 30 Overhead Walking Lunges + 3 Ring Dips as rx'd.
GHD- 3x8
ReplyDelete400/Byrpees- 3Rounds
SWOD- 3x20 GHD
ReplyDeleteWOD - 5 rounds w/ 1 ft. target
3 x 20 GHD
ReplyDelete400m/25 burpees - 4 rounds
2X10 GHD
ReplyDelete400m/25 burpees - 3 rounds + 400m + 10 burpees
CFFB:
ReplyDeleteSWOD: shoulder press 8x3 @ 55 (65% of 1rm)-45s rest
3x20 GHD sit-ups
DWOD: 12:00 AMRAP
30 OH walking lunges, 25#
15 ring dips
Score: 3 rounds + 30 OHL + 6 ring dips
SWOD: GHD Sit Ups 2X15 1X8
ReplyDeleteMetcon: 400M run/25 Burpees modified to:
200M run/15 Burpees in 20:00
3 Completed Rounds / 1 run and 5 burpees
SWOD: Shoulder Press 8X3 @95# (65% of 1 RM)-45s rest
ReplyDeleteDWOD: 12:00
30 OH Walk Lunges, 45#
15 Ring Dips
Score: 3 rounds + 14 lunges and I didn't put my plate down (Bill)
SWOD: GHD Sit Ups 3x20
ReplyDelete(1set as RXd
1 set w 10lb Wt
1 set w 25lb Wt)
MetCon 3 Rounds + 400m run(Burpee Pullups)
SWOD:3X20 GHD SITUPS
ReplyDeleteMetCon 400M run 25 Burpies= 3 rounds + 5 burpies
SWOD: practice
ReplyDeleteMetCon: 3 + run + 10 burpees
SWOD: pracitice
ReplyDeleteMetcon: 3 rounds + run
Swod: 3x20
ReplyDeleteMetcon: 3 rds + 200 meters
SWOD: GHD sit ups 3x20
ReplyDeleteMetcon: 3 rounds + run + 20 bucking furpees!!
chest to mat and jump to bar
SWOD: GHD sit ups 3x20
ReplyDeleteMetcon: 3 rounds + 400m run.
I agree- BUCKING FURPEES!!
SWOD: GHD sit ups 3 X 20
ReplyDeleteMetcon: AMRAP in 20 mins of:
400 mtr run
25 Burpees
3 full rounds and 150 mtr run
Burpees ain't for sissies!