Saturday 091226
For time:
45 Box jumps (Men 24″ box, Women 20″ box)
45 Ring pull-ups
45 Dumbbell thrusters (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Dumbbell hang power cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Ring dips
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Complete in any order and method/reps per exercise strategized to finish in the quickest time based on your strength and weaknesses.
Post time and method/reps to responses.
*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon! Click here to get registered. Don’t wait because spots are limited and filling up fast!
Holiday hours:
Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only
Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only
Today’s WOD was pretty cool. Spent more time coming up with a strategy than it took me to complete the WOD.
I looked first at the 21-15-9 FRAN like format to get to 45.
Then I looked at 4 set of 10 and one of 5.
Then I looked at changing the order of the exercises.
Then I looked at just knocking out all 45 box jumps and then the rest.
Even looked at doing all exercise in order until failure and moving on until they were all finished.
I will say that 45lb dumbbell thrusters are tougher than ever. Ring pull-ups are a lot tougher than bar pull-ups as well, especially without the butterfly effect.
WOD as RXd TIME = 22:20
I will reveal BAM’s secret strategy later today as I am curious to see everyone else’s.
Enjoy!
5 rounds
400m run
50 squats
Time: 14:56
Oh leg burning goodness I love this one for some very strange reason. Hitting the cleans and thrusters tomorrow. Stay safe on the roads everyone!
For time:
45 Box jumps (Men 24″ box, Women 20″ box)
45 Ring pull-ups (subbed regular pullups with purple band)
45 Dumbbell thrusters (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Dumbbell hang power cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Ring dips (purple band bar dips)
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Complete in any order and method/reps per exercise strategized to finish in the quickest time based on your strength and weaknesses.
Post time and method/reps to responses.
Well…I thought I’d make it simple, keep the order, and do 3 rounds of 15. Weeeeell, somewhere around 5 seconds before we started I decided to do 4 rounds of 10 and one round of 5, then on my third round of 10 I realized that the pullups would never get done, so I broke the 4th round of 10 into 2 of 5—-
so: 3 rounds of 10 and 3 rounds of 5 was what happened.
29:33 –loved getting to work out with you Jen!!! Thanks for pushing me 🙂
Looking awesome there B!! 😉
Hope everyone had a Merry Christmas up there! We escaped the weather just in time, stay safe and see everyone soon!
Hey Samantha I think you may have grabbed my sweatshirt thursday on accident I left yours at the gym though. See you guys Monday couldn’t get out of the apt to come work out today.
WOD
9sets of 5
BJ
Ring Pullup
DB Hang Clean
DB Thruster
Ring Dip
Complete 9 sets of 5 and then:
45 KB Swings for the cherry on top
=19:16
For time:
45 Box jumps (Men 24″ box, Women 20″ box)
45 Ring pull-ups
45 Dumbbell thrusters (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Dumbbell hang power cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Ring dips
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Complete in any order and method/reps per exercise strategized to finish in the quickest time based on your strength and weaknesses.
21:58 I think
Brody, yeah I left yours on the hook and took mine, sorry about that! In one week I managed to switch hoodies with someone and pick one up that wasn’t even mine. Maybe I’m working too hard? lol
EXCELLENT JOB on today’s WOD everybody and great job to you Ginny on yesterday’s WOD. I love that WOD also.
Dirk and Loren nice times and strategy.
The secret BAM strategy was the same as Loren’s. 9 sets of 5 reps. After warming up with those brutal 45lb dumbbell thrusters I knew 5reps would allow me to make all sets unbroken.
My order of exercises did differ as posted below:
thrusters
ring pull-ups
KBS
box jumps
dumbbell hang power cleans
ring dips
Look forward to a rest day. BBBBBB BAM
Oh I forgot. 7 sets of 5. Last set was 10
Great Job everyone – way to push at the end Samantha- you are awesome!