Tuesday, January 12, 2021

For time: 
50 Box jumps 24/20” MRX 20/18”
25 Handstand push-ups MRX 2/4” riser
40 Box jumps
20 Handstand push-ups
30 Box jumps
15 Handstand push-ups
20 Box jumps
10 Handstand push-ups
10 Box jumps
5 Handstand push-ups

31 thoughts on “Tuesday, January 12, 2021”

  1. Jeremy Fullingim

    10 min: 4 pull-ups/ 4 ring dips – alternated for 10 minutes
    *
    WOD modified
    Box step-ups (24”) & push-ups
    13:49

  2. 5 ring MU in 2:30 ( also failed 2) all singles
    Then 7 mins of emotm 4 strict pull-ups and 4 bar dips

    Wod
    15 min cap
    2 k row + max burpees in remaining time
    7:35 + 88 B ( I believe a personal worst) last done in 2014

  3. Skills-
    Ring Mu’s-17 total in the 10 mins
    Set of 4, then sets of 2 to 12. Set of 3, then 2 singles.

    Wod Rx’d
    16:03
    Step down on box jumps (sore calf). All sets of 5 on HSPU. No failures

  4. 44/5’7″/170

    Ring MU’s
    Done on the Rogue rig in all sets of 2. First 30 with non-false grip and last 20 with false grip.
    30@4:46
    40@7:07
    50@9:28

    WOD
    As Rx’d with kipping HSPU’s
    Time: 14:40

  5. Skills
    Worked on false grip jumping into full dip with press out on rings set on 14
    WOD
    Box jumps with step downs and pushups
    10:09

  6. 30 RMU for time: 9:00.999
    Started at 1:00 in

    Wod w/ regular push-ups
    16:33 maybe.

    Got a hickey on my triceps from the straps, didn’t even take me to dinner first

  7. Skills Training
    5 rounds 4 push ups/4 bard dips with band
    5 minutes of casual assault bike

    WOD w/ 24″ step-ups, 10 HSPU with 2 ab mats for each round (except round of 5), remaining strict push-ups
    17:35

    At Home:
    8x1000m rows w/ 1 min rest in between
    38:17-7:00 rest = 31:17

  8. Had to cut out a little early today so I started the WOD when everybody else started the skills training:

    WOD w/ 24″ BJ’s and I did wall walks in place of HSPU (10/8/6/4/2)
    20:43

    wall walks are the opposite of fun…..thanks breck!

  9. Strength:
    Bar muscle-ups. Practiced unbroken reps (around 4-7 unbroken reps E2MOM).

    WOD:
    Mix of box jumps / step ups
    Attempted to complete WOD with strict HSPUs (ran out of gas). Required a little late WOD refresher training on how to do a kipping HSPU from Breck and Kevin.

    Humbling day. Finished after time cap: 21:32

  10. Worked MUs on the 88” bar for KO and chatted with the guys as they did theirs. Got 4 singles so that helps going into the weekend. That bar is higher and thicker than what I’m used to

    KO Prep 15 min EMOM w/80# dball
    Min 1: 5 dball over bar follow over (48”)
    Min 2: 12 dball front squats
    Min 3: bar facing burpees (did 5 each round until last round and did 8)

    KP Summer abs

  11. Chadwick Warren

    Skills
    Used this time to practice a sandbag wod for KO this weekend
    3 rounds w/100lb DBall
    Min 1 : 5 Dball over 48in bar
    Min 2 : 12 Dball squats
    Min 3 : 5 Burpee over 48in bar
    CFJ Wod RX’D w/Box Jumps
    7:57
    Box jumps unbroken
    HSPU broke first two sets
    15-5-5 / 12-8

  12. Strength
    Worked on muscle up progression

    WOD
    11:33
    •I did some step ups but majority box jumps
    •Switched between 2 & 3 ab mats, mainly 3 though (I don’t have the kipping down so that doesn’t help)

  13. Still recovering 🙂
    Gentle couple miles before class

    Max unbroken bar MU’s: 11 (PR)
    Straight into 50ft handstand walk into 4 BMU (both unbroken- KO prep)

    Wod
    24” box step ups- kipping hspu’s (unbroken)
    9:54

  14. 5 min max strict pull ups – 39
    Straight into
    5 min max strict dips – 35
    WOD modified
    20” step ups with 20# DBs
    Deficit push up on DBs
    -15:47

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