Monday 8.02.10


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?

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:
-Run 400 meters
-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.

23 comments:

  1. SWOD: GHD Sit Ups 3X20

    Metcon: 3 rounds + 19 Burpees in 20:00 of
    400M run
    25 Burpees

    ReplyDelete
  2. SWOD: GHD sit-ups - 3 X 20
    Metcon: 20 min: 400 m run, 25 burpees: finished 3 rounds, run and 19 burpees of 4th round

    ReplyDelete
  3. SWOD: GHD sit-ups - 3 X 8
    Metcon: 20min: 200X10, 200X10, 200X5, 200X5, 200

    ReplyDelete
  4. SWOD; GHD Sit-up 3 X 20
    Metcon- 4 rounds + 200m

    ReplyDelete
  5. It doesn't pay to be off, it hurt today....
    4 complete rows 500 meters plus 10 modified burpees.

    4 rounds of Abmaqqt situps..

    Glad to be back, Thanks Craig, you too Brad

    ReplyDelete
  6. SWOD: Shoulder Press 8X3 @140# (65% of 1 RM)-45s rest
    DWOD: 12:00
    30 OH Walk Lunges, 45#
    15 Ring Dips
    Score: 4 rounds

    ReplyDelete
  7. SWOD: Shoulder Press 8X3 @95# (65% of 1 RM)-45s rest
    DWOD: 12:00
    30 OH Walk Lunges, 45#
    15 Ring Dips
    Score: 3 rounds + 14 lunges

    ReplyDelete
  8. CFFB WOD...

    SWOD:
    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.

    ReplyDelete
  9. GHD- 3x8
    400/Byrpees- 3Rounds

    ReplyDelete
  10. SWOD- 3x20 GHD
    WOD - 5 rounds w/ 1 ft. target

    ReplyDelete
  11. 3 x 20 GHD
    400m/25 burpees - 4 rounds

    ReplyDelete
  12. 2X10 GHD
    400m/25 burpees - 3 rounds + 400m + 10 burpees

    ReplyDelete
  13. CFFB:
    SWOD: 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

    ReplyDelete
  14. SWOD: GHD Sit Ups 2X15 1X8

    Metcon: 400M run/25 Burpees modified to:
    200M run/15 Burpees in 20:00

    3 Completed Rounds / 1 run and 5 burpees

    ReplyDelete
  15. SWOD: Shoulder Press 8X3 @95# (65% of 1 RM)-45s rest
    DWOD: 12:00
    30 OH Walk Lunges, 45#
    15 Ring Dips
    Score: 3 rounds + 14 lunges and I didn't put my plate down (Bill)

    ReplyDelete
  16. SWOD: GHD Sit Ups 3x20
    (1set as RXd
    1 set w 10lb Wt
    1 set w 25lb Wt)
    MetCon 3 Rounds + 400m run(Burpee Pullups)

    ReplyDelete
  17. SWOD:3X20 GHD SITUPS
    MetCon 400M run 25 Burpies= 3 rounds + 5 burpies

    ReplyDelete
  18. SWOD: practice

    MetCon: 3 + run + 10 burpees

    ReplyDelete
  19. SWOD: pracitice

    Metcon: 3 rounds + run

    ReplyDelete
  20. Swod: 3x20
    Metcon: 3 rds + 200 meters

    ReplyDelete
  21. SWOD: GHD sit ups 3x20
    Metcon: 3 rounds + run + 20 bucking furpees!!

    chest to mat and jump to bar

    ReplyDelete
  22. SWOD: GHD sit ups 3x20
    Metcon: 3 rounds + 400m run.

    I agree- BUCKING FURPEES!!

    ReplyDelete
  23. SWOD: GHD sit ups 3 X 20

    Metcon: AMRAP in 20 mins of:
    400 mtr run
    25 Burpees

    3 full rounds and 150 mtr run

    Burpees ain't for sissies!

    ReplyDelete