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.
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
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
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
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
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
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
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
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
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
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
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
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
4rds not 3 on the rope climb
Pull ups: 55
Dubs: 125
1, dubs and rope climb- 5+5
2, box jumps and pull ups – 5 even
3, burpee c2b- 28
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
Pull-ups: 40
Double Unders: 167
1. Burpee MU: 0… 🙁
2. BJ/PU: 3rounds+10reps
3. Dubs/RC: 3+18dubs
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
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
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
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
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
Max plu
40