Dec 07 2017

December 7, 2017

Published by at 12:01 am under Workout of the Day (WOD)

Thursday 171207

3min AMRAP:
-30 Doubles
-1 Rope Climb 15′ MRX 10′
REST 2min
3min AMRAP:
-10 Box Jumps 24/20″ MRX 20/18″
-10 Pull-Ups
REST 2min
3min AMRAP:
-Max Burpee Ring MUs or Max Burpee C2B or Just Max Burpees to a 45lb plate

**Athletes can start with their choice of the 3min AMRAPs**

Post results for each AMRAP to responses.

DSC_1131

22 responses so far

22 Responses to “December 7, 2017”

  1. Angieon 07 Dec 2017 at 9:12 am

    Max pull ups = 11
    Sub for d/u: Max unbroken KBS 9# = 150

    3min Amrap
    6 cal bike
    2 stiff leg rope recline
    = 2 rds

    3 min Amrap
    10 pull ups
    10 box step ups – 12”
    = 2 rds + 1 plu

    3 min max calorie 1-leg row = 32

    Core:
    60 abmat butterfly sit ups

  2. Nickon 07 Dec 2017 at 9:36 am

    Max pull ups 31 (pr by 10reps)
    Max dubs 64

    2 rounds and 28 dubs
    32 burpees to a plate
    2 rounds and 8 box jumps

  3. Sydney S.on 07 Dec 2017 at 12:15 pm

    Max unbroken pull-ups – 42 (pr is 51)

    Max calories on assault bike in 2 minutes – 19

    2 rounds + 5 calories (did bike instead of dubs)

    2 rounds + 5 pull-ups

    14 burpee C2B pull-ups

    Core Development

  4. Breckon 07 Dec 2017 at 12:39 pm

    Max rep set of pull-ups=58
    Max rep set of DU’s=185

    WOD
    Burpee Ring MU’s=8
    Box Jump/Pull-up=5 Rounds
    DU/Rope Climb= 3 Rounds + 30 DU’s

  5. Jimon 07 Dec 2017 at 2:11 pm

    Pull-ups max set: 25
    Doubles: good practice (3, 13, 15)
    WOD1: (30 du, 10’ rope climb) 1 rnd + 27 du
    WOD2: (10 box jump, 10 pull-ups) 2rnd + 7pu
    WOD3: (burpee + c2b) 17

  6. Jessicaon 07 Dec 2017 at 2:17 pm

    Max set of pull ups=60 (PR by 10)
    Max set of DUs=137…that was tough after pull ups..grip was absolutely gone!
    WOD rx’d
    Burpee ring MUs=13
    DU/rope climb=3rds+17DUs
    Box jumps/pull ups=5rds+8 pull ups
    Core development after hatch squat

  7. Nikkion 07 Dec 2017 at 2:40 pm

    Max pull-ups: 27
    Max DU- 104

    Burpee to 45# Plate: 36
    Box Jump/Pull-up: 2 rds +3 PU
    DU/Rope climb: 3 rds

  8. Maxon 07 Dec 2017 at 3:51 pm

    max pullups: 35 (pr by 14)
    max du: 41 shoe came untied, then 60 bleh

    WOD Rx

    1. Burpee MU = 7
    2. DU/RC = 3
    3. BJ/PU = 3+10bj

  9. Hodgieon 07 Dec 2017 at 4:41 pm

    max pull-ups: 22 (sandbagged)
    max du: 126 pr

    wod rx
    1. Burpee MU = 4 (1 miss)
    2. BJ/PU = 4+4bj
    3. DU/RC = 3+30du+ 1/2 RC
    core stuff

  10. Connor B.on 07 Dec 2017 at 4:44 pm

    For Time:

    – 200m Row
    – 20 KBS (70#)
    – 20 Hand Release Push-Ups
    – Assault Bike 1km
    – 40 GHD’s
    – 20 Box Jumps (24″)
    – 400m Row
    – 40 KBS
    – 20 Hand Release Push-Ups
    – Bike 0.5km
    – 20 GHD’s
    – 20 Box Jumps

    Clocked malfunction – ~17 minutes

  11. Mike F.on 07 Dec 2017 at 6:23 pm

    Max pullups=41
    Max doubles=72
    Max burpee C2B=17
    Amrap of 30doubles 1 peg board=2+7 doubles
    Amrap box jumps pullups=3 rounds

  12. Blockeron 07 Dec 2017 at 6:26 pm

    Pull-ups
    33 (pr by some number)

    Dubs
    111 (pr by 11ish)

    4 Burpee Ring MU (1 miss)
    3 rds
    3 rds + 1 box jump

  13. Blockeron 07 Dec 2017 at 6:27 pm

    4rds not 3 on the rope climb

  14. Nick Kon 07 Dec 2017 at 7:08 pm

    Pull ups: 55
    Dubs: 125
    1, dubs and rope climb- 5+5
    2, box jumps and pull ups – 5 even
    3, burpee c2b- 28

  15. Chad Warrenon 07 Dec 2017 at 7:54 pm

    Pull ups-60(pr by 16)
    DUBS-130 (pr by a lot)

    1.burpee MU-8
    2.DUB/RC- 3 rounds shoulders were gone
    3.BJ/PU-4 rounds+9BJ

    Core completed

  16. Meredithon 07 Dec 2017 at 8:09 pm

    Pull-ups: 40
    Double Unders: 167
    1. Burpee MU: 0… :(
    2. BJ/PU: 3rounds+10reps
    3. Dubs/RC: 3+18dubs

  17. Kevin Fathon 07 Dec 2017 at 8:39 pm

    Max Pull-ups: 30 (PR; some butterflies some flopping)

    WOD Rx:
    8 Burpee Ring MUs
    2 rounds
    2 rounds + 3 Box Jumps

    30 GHDs
    15 Ab Mat Butterfly Sit-ups

  18. Melanieon 07 Dec 2017 at 8:44 pm

    WOD

    60 single unders & 2 rope pulls
    3 rounds

    10 box steps-ups & 10 pullUps
    1 round and 5 pull-ups

    Burpee to a 45# plate
    32

  19. Danon 07 Dec 2017 at 9:31 pm

    Max pull ups 33 (9 off PR)
    Max Dubs 35 early (25,10) too much pressure

    #3: 5 burpee MU
    #1: 2 Rounds + 15 DU
    #2: 2 Rounds + 3 box jumps

    Core development

  20. Jeremyon 07 Dec 2017 at 9:39 pm

    1st: tried for a max set of 10 strict pull-ups – 10 (pr is 13)
    *
    2nd: attempted max set of pull-ups: 35 total (34 butterfly + 1 kipping) – PR by 9 reps for total and 12 by butterfly pull-ups.
    *
    1st: AMRAP doing lateral barbell skier jumps and rope climb
    3 rounds + 30 lateral jumps
    *
    2nd: AMRAP did box step-ups and pull-ups
    3 rounds + 7 box step-ups
    *
    3rd: did max burpees to 45# plate
    42
    *
    30 GHD sit-ups
    60 butterfly sit-ups

  21. TSon 07 Dec 2017 at 10:13 pm

    Max Pull Ups – 45, 1 off PR
    Max Dubs – 105, 70 off PR
    About 5-6 failed Burpee muscle ups for 2:00, max burpees the last 1:00=20
    4ds + 18 dubs
    2 rds + 10 box jumps

  22. Rayuson 12 Dec 2017 at 8:00 am

    Max plu
    40

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