Announcements - today we will initially meet in the '62 room and then move up to Hayes Gym for the WOD.
Equipment required - jump rope...bring it! paper and pen - critical to keeping track of your score!
Warm-up and instruction - Matt and I will demo each movement and give everyone a chance to practice each as part of their warm-up.
WOD - it will take 20 minutes...so we need to kick off on time so everyone gets done in time
4 x 45 second rounds w/ 15 seconds for max reps of the following:
Box jumps (20 inches)
Wall climbs (scale = pike push-ups)
Pull-ups (kipping authorized)
Double-unders (3:1 single-under sub)
Sit-ups (APFT standard)
NOTE: We will do a round robin format - the order doesn't matter, just keep a consistent rotation.
NOTE2: 45 seconds of work and then 15 seconds to rest/write down score/rotate to the next exercise.
NOTE3: Keep a tally of reps completed per exercise per round.
Post total reps per exercise and overall total to comments.
7 comments:
Started with wall climbs - can't say I'm a fan.
Wall Climbs: 7/6/5/4
Box Jumps: 16/16/16/17
Situps: 28/24/24/26
Double Unders: 17/17/22/31
Pullups: 15/12/11/14
Used one of those blue ropes for double unders instead of my bulky one. Turned out a lot better.
No sleep last night and a survival gate for cow drowning today. i get to swim in ACUs and a weighted FLC. good times.
4RFT
15 DB swings(45lbs)
10 burpees
5 pullups
As Rx'd 6:33
I also did CrossFit Total yesterday in the afternoon.
Deadlifit: 285(+40lbs from last time)
Shoulder Press: 120(+25lbs from last time)
Back Squat: 205(+50lbs from last time)
Total: 610
great to see a big crew this morning on a smoker!!!
wall climbs: 7, 4, 3, 4
Box jumps: 14, 12, 13, 12
Sit-ups: 26, 22, 22, 20
D/Us: 69, 59, 51, 49
Pull-ups: 14, 11, 10, 10
I simply could not hold onto the bar for pull-ups...holy cow those were tough! W/Cs - miserable!
Aloha,
Great crew this morning. I was dreading this one.
W/C: 7,5,5,5
B/J: 13,11,11,12
S/U: 23/23/24/23
D/U: 50/51/52/18
P/U: 20,20,16,21
Box jumps: 22, 23, 23, 24
Pike pushups: 17, 23, 24, 24
Pullups: 5, 7, 8, 6
Single unders: 66, 86, 88, 75
Situps: 22, 26, 26, 24
Rd 1: 113
Rd 2: 122
Rd 3: 93
Rd 4: 97
total: 425
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