January 9, 2019

Wednesday 190109

The Australian CrossFit Championship Online Qualifier WOD 4
For Time/15min AMRAP: (15min cap**Note it was an 11min cap for qualifier**)
Part A: For time;
-50 HSPU
-50 Pull-Ups
-50 T2B
-50 WallBalls 20/14lbs 10ft Target Male & Female MRX 20/10lbs 9ft
Part B: In remaining time;
-Max Calorie Row or A-Bike

Post results to comments.

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25 thoughts on “January 9, 2019”

  1. Jeremy Fullingim

    Skills: did 3 weighted pull-ups w/ 20#; worked on bar muscle-ups. Wasn’t able to get one.
    *
    WOD modified: did 50 seated strict DB press w/ 40#; then did the rest as written.
    Part A: finished wallballs @ 14:20
    Part B: 11 calories on row

  2. Modified beyond recognition:
    Seated 40# DB Press
    Started with banded strict PUs, finished no-band kipping
    Bamboo v-ups
    WBs as Rx’d
    40 WBs completed at cap

  3. 10 Minutes:
    Ring MU’s
    1st unbroken max set=13
    Total in 10 minutes=41

    WOD
    As Rx’d
    Kipping HSPU’s (Ab mat b/w two recycled 25# plates): 10-10-10-5-5-5-5=50
    Pull-ups: 10-10-10-10-5-5=50
    T2B: 5-5-5-5-5-5-5-5-5-5=50
    WB Shot: 30-10-10=50
    Time: 11:57
    Calories (Row)=44

  4. 10 Minutes: Ring MU’s (Brecks challenge)
    unbroken max set=11
    30 in 5:11
    Total in 10 minutes=50

    WOD Rx’d w/strict HSPUs
    12:56
    Calories (Row)=21
    Arms were DEAD going into that….wallballs to that 10′ rocked my world at the end…plan to do this again in the next few weeks without 50 MU’s before to compare!

    Easy 50 cal assault bike

  5. 5 mins of ring MU – 1 emotm
    5 mins of hgd = about 30
    -Wod modified with 5 sets of 10
    = 13:43
    Then
    19 bike cals

  6. Worked on ring MU
    Overestimated my abilities. Broke WOD up in two sets. At 15 min cap I had 22 WBs left (10’)

  7. Skill:
    4 strict PLU’s (2 sets – 90 sec break)
    30 sec. HSPU Hold (2 sets – 90 sec break)
    8 GHDs (2 sets – 90 sec break)
    Last minute – Max Push-Ups – 26

    Wod (modified – Push Press (75#) & Bamboo V-ups)
    5 rounds of 10
    4rds + 4 PLU’s at 15min cap

  8. WOD: (HSPU replaced with 25# seated DB Press)

    25# Seated DB press = 50
    Pull Ups = 50
    T2B = 39
    WB = 40

    Reached 15 min cap

  9. Wod RX
    57 cal on the row

    Should have broken the handstand push-ups and pull-ups up differently. Went for two huge sets out of the gate.

    Thanks for the help on the muscle ups Breck!

  10. Tried for a max set of Bar MU, hand slipped off the bar on #8, was feeling good up to that point. Then did 1 set of strict pull ups (17).
    WOD rx – 28 wall balls
    HSPU took a lot of time and completely fell a part of ttb.

  11. Max distance HS walk
    6 mats
    WOD Rx’d straight through
    10-10-10-5-5-5-5
    12-8-10-10-10
    10-7-4-5-5-5-4-5-5
    32-18
    11:02
    62 cal row

  12. Skill
    Ring MU progressions. Attempted a few and get close but no go. I WILL get a ring MU this year. Gonna keep working it

    WOD Rx
    45 pull-ups at the cap
    Finished the HSPUs at 11:54
    Butterflied all my pull-ups; super stoked about that!!!!!!

    Abs

  13. AMRAP 20:

    25 cal assault bike
    50 doubles
    3 rounds of “The Chief” (135#)
    “The Chief”:
    3 power cleans + 6 pushups + 9 air squats

    4 rounds + 13 calories

  14. Branson Daugherty

    Skills: 5 minutes of rowing and 5 minutes working on hand stand walk
    Wod modified (hands are still tore up from Fran)
    5 sets of 10 of:
    – kipping HSPU on matt
    – strict pull-ups
    – GHD sit-ups
    – Wall balls
    Finished at 10:36 and did 43 calories on A-bike

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