“The Kitchen Sink” by DB
For Time:
2 Rounds of:
“Cindy”
-5 Pull-ups
-10 Push ups
-15 Air Squats
then
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
then
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
then
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
then
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of:
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**
Compare to December 14, 2018.
CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled) Friday, December 27th- Regular class schedule
Did same as last time.
WOD as written with rx weights with modifications. Rowed all segments; did lateral barbell skier jumps in place of DUs; did wall walks.
29:51 (PR from last which was 35:42)
Rx’d. 38:18
WOD Rx’d=24:50
(30:22 last year)
Rowed 3rd 400
few mods on this one – and a few screw ups
*95# barbell movements
*Wall walks in place of HSPU
*purple band dips
*12′ Rope Climbs
*All Row
**about 1/2 through the sit-ups I realized they were military so I just did 20 extra when I found out
**last part I only did 1 rope climb each set (was suppose to be 2) – i’m an idiot
27:11 + 2min assessed by Nicole on my rope climb brain fart = 29:11
great class – thanks nicole
WOD Rx w/ modifications: 20 Cal bike instead of 100 DU’s, 5 Wall Walks instead of 20 HSPU’s, Front squats instead of OHS. Run/Row/Run.
37:10
Mostly RX, non RX purple banded dips and not military sit-ups (missed briefing): 25:58
37 something last year
5 sit-ups at 40 min this time Rx but did only 65 du
Mostly an excercise in overcoming jet lag and not throwing up. :(~
Weights @ 75 on all barbell
35lb kb
Rowed all
Scaled and did singles
Scaled and did ring T2B
Scaled and did half HSPU & DB press
Finished after military sit ups
WOD Rx (subbed 8 FS for 5 OHS)
Run, Row, Run
26:04
Wod rx (run, row, bike)
28:41
Wod with RX weights, GHDs, and bike for run
29:59
Wod with RX weights, GHDs, and row for run
37:54
Wod RX+ run,row,dubs,bike
26:13
(Last year was 26:17 and all Bike)
WOD Rx 29:33
Run, row, dubs, row.
OHS barbell only.