Thursday 180405
Sprint Rounds For Time:
-75 Double Unders
-25 Deadlifts135/95 RX+155/105 MRX 115/75
-5 Rope Climbs 15′ RX+ Legless MRX 10′
Rest 3min
-15 Over Bar Burpees
-15 Muscle-Ups (Ring or Bar) MRX C2B
-15 Over Bar Burpees
Rest 3min
-75 Double Unders
-25 Deadlifts
-25 C2B MRX Pull-Ups
Rest 3min
-15 Over Bar Burpees
-45 KBS 24/16kgs RX+ 32/24 MRX 20/12
-15 Over Bar Burpees
**Athletes choice on which order to perform the sprint rounds and which one to do twice**
Post results to responses.
Photo Credit: Chrissy Harrison
burpee/25# kbs/burpee = 5:12
single unders*/DL 75#/10’ rope = 4:04
burpee/plu*/burpee = 5:28
single unders*/DL 75#/15 plu* = 3:42
repeat burpee/kbs/burpee = 4:10
Finish time 34:46 – 12:00 rest = 22:46
*scaled
Dan is “The MAN” Gotta Love Dan and all he does to keep us straight!
WOD w/Mods = 32:39 total – 12 = 20:39
Scaled C2B and MUs to 20″ deficit Ring Rows
Conducted the DU, Deads, and 25 deficit ring rows twice
GRIP Development Complete
Have a Great dDay CFJ!
WOD as rx’d in order w/bar MUs
(did DU,DL,C2B again)
41:46 – 12:00 = 29:46
Wod modified ctb for ring row, 1mu to 2 deficit ring row
32:35-12:00 = 20:35
Du/dl/ctb twice
WOD w/ C2B instead of MU and PU instead of C2B
**Did the DU, DL, PU round twice
31:27-12:00=19:27
As Rx’d
DU’s unbroken
Burpee/Ring MU/Burpee=3:00
DU’s/Deadlift/Rope Climbs=2:56
DU’s/Deadlift/C2B=2:55
Burpee/KB Swing/Burpee=3:39
DU’s/Deadlift/Rope Climbs=3:51
Total time: 28:21-12:00(rest)=16:21
Wod rx’d in order as written with bar mu’s
(Did dubs, DL, c2b again)
38:36-12:00= 26:36
Only did 10 MUs during the wod, finished the other 5 at the end.
WOD with modifications
Burpees/8 ring MUs/Burpees = 4:31
Bike instead of DU/DL/3 rope climbs = 5:14
Bike instead of DU/DL/8 CTB + 17 pull-ups = 6:37
Burpees/KBS/Burpees = 8:00
Burpees/KBS/Burpees = 6:49
Total = 43:11 – 12:00 = 31:11
WOD MRX
C2B and Rope Climb Mod
38:12-12=26:12
Wod mrx except for bar muscle ups
Wod 1
75 doubles 25 DL at 115lbs. 25 C2B= 2:53
Wod 2
15 OBB 15 Bar MU’s 15 OBB= 4:10
Wod 3
75 doubles 25 DL at 115lbs. 5 10ft RC=5:03
Wod 4
15 OBB 45KBS at 45lbs 15 OBB=5:54
Wod 5
75 doubles. 25DL at 115lbs 5 10ft RC=4:02
1. 15 over bar burpees, 15 c2b, 15 obb (3:35)
2. 15 obb, 45 kbs(55#), 15 obb (12:05)
3. 75 du, 25 dl(135#), 5 rope climb (10’), (22:37)
4. 75 du, 25 dl, 25 c2b (32:57)
5. 46 du
50 ghd sit-ups
1 min high plank w/push-up every 5 sec
WOD rx’d w/legless rope climbs
Burpee/Ring MUs/Burpee=3:18
DU’s/Deadlift/Legless Rope Climbs=5:46
DU’s/Deadlift/C2B=3:09
Burpee/KB Swing/Burpee=3:42
Burpee/Ring MUs/Burpee=5:11
Total time: 33:06-12:00(rest)=21:06
22:48
With mods
Great mix of movements
Wod
Burpee/BarMU/Burpee- only 10 bar mu’s
DU/DL’s/Rope Climbs
Burpee/KB/Burpee
DU/DL/C2B
DU/DL’s/Rope Climbs
31:50-12:00
19:50
Sprint Rounds For Time:
-75 Double Unders
-25 Deadlifts 135#
-5 Rope Climbs 15′
Rest 3min
-15 Over Bar Burpees
-15 MRX C2B
-15 Over Bar Burpees
Rest 3min
-75 Double Unders
-25 Deadlifts
-25 C2B
Rest 3min
-15 Over Bar Burpees
-45 KBS 24kgs
-15 Over Bar Burpees
Rest 3min
-75 Double Unders
-25 Deadlifts #135
-5 Rope Climbs 15′
29:50 – 12:00 = 17:50
Wod Rx’d with Ring MU
30:26-12=18:26
Did dubs/DL/rope climbs twice