Wednesday, April 8, 2020

As many reps as possible in 3 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Rest 3 minutes
 
As many reps as possible in 6 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (20/14# 10/9’ Rx+ 11/10’ MRX 20/10# 9’)
40 Box jumps (24/20”, Rx+ 30/24” MRX 20/18”)
50 Kettlebell swings (55/35# Rx+ 70/55#, MRX 45/25#)
100 Double unders
500 Meter row
Rest 3 minutes
 
For time:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row

Compare to February 22, 2014.
 

At Home WOD
Substitute the follow exercises if needed:
MU’s=Wall Climbs
T2B=V-ups
WB Shots= Thruster (BB, DB, KB or Odd Object)
BJ=Object to jump or step on
KB Swings=DB or Odd object swings
DU’s=single under or skier jumps
Row=Run or Bike

22 thoughts on “Wednesday, April 8, 2020”

  1. WOD Rx- substituted run for row
    3:00- got through 9 WB’s
    6:00- picked up on WB’s. Got through 50 KB swings.

    Then all exercises for time-
    17:31

    *both sets of bar mu’s unbroken

  2. Jessica Van De Wiele

    WOD 25# DBs for thrusters and 35# KB
    3:00 got through 20 thrusters
    6:00 got through 28 step ups
    For time 15:58

    HSPU for wall walks
    V-ups for TTB
    Thrusters for Wallballs

  3. 3 min: 17 TTB
    6 min: 11 step ups
    WOD for time = 18:53

    Modifications:
    5 HSPU w/4” rise sub for MU
    12# WB
    19” step ups
    200 singles sub for dubs

  4. WOD
    With Bar MU’s, burpees, T2B, Ammo can thrusters (30#ammo and unbroken) for wallballs 30” tree stump jumps, Propane tank swings (19#empty & unbroken), DU’s (unbroken) and 400 Meter run
    1: Made it through 30 ammo can thrusters
    2: Made it through 20 tree stump jumps
    3: 17:05

  5. Wod (Thanks for the idea Sonya!)
    Start w/ 1 mile run
    50 air squats
    50 lunges
    100 singles
    50 push ups
    50 sit-ups
    Then
    40 of everything except did 80 singles
    Then
    30 of everything except did 60 singles
    20 of everything except did 40 singles
    10 of everything except 20 singles
    Finish w/ 1 mile run
    54:55

  6. Just did the last part for time.
    Subs:
    wall walks
    V-ups for T2B
    Thrusters for WB shots (2-25# DB’s)
    Jumping squats for box jumps
    53# Kb for the KBS
    Ran the 500m

    14:33

    …those thrusters into jumping squats sucked!

  7. Home PU Bar is trashing my hands. Decided to give it all a break.

    3.15 Mile Run w/ 20# Vest.
    29:51
    9:28 mile

  8. WOD
    5 Ring MU
    10 Burpee
    20 Abmat Sit ups
    30 #12 Wall Ball (size of a large grapefruit) soo sketchy….
    40 Box jump 15′
    50 DB swings #15
    100 DU’s
    400M Run
    Round 1: 12 WB
    Round 2: 34 BJ
    Round 3 FT: 13:17

  9. WOD RX*
    Subbed 5dips+5strict pullup for 5 MU
    14# ball to 11′ target (don’t have a 20#)

    Round 1: 11 WB
    Round 2: 36 Box jumps
    Round 3: 14:59 (did mostly step ups, ankle started bothering me)

  10. Jeremy Fullingim

    [Did wall climbs; burpees; T2B; WB (20#); BJ (24”); KBs (55#); barbell skier jumps; 500 m row]
    1st: through 19 T2B
    2nd: through 10 BJ
    3rd: completed @ 20:08

  11. WOD RX w/ Wall Walks

    Round 1: 20 T2B (had time to do some WBs but not the desire)
    Round 2: 20 Box jumps
    Round 3: 15:48

  12. Subbed wall walks with 10 hand rel push-ups subbed wall balls with thrusters 45# bb subbed doubles for 150 singles.
    Rd 1-got to 16 thrusters
    Rd 2-got to 17 box jumps
    Rd 3-18:13

  13. WOD RX* w/ Ady and Hunter
    Did wall walks and subbed wb sit-ups for t2b
    70#kb & 400m run

    Round 1: 9 wb
    Round 2: 31 Box jumps
    Round 3: 19:20

  14. CF Huntsville
    Continuous running clock up to 25:00
    0-5:00 800m run
    5:00-6:00 Russian KBS 35# – 34
    6:00-7:00 Wallballs 14# 9’ – 26
    7:00-8:00 REST
    8:00-12:00 600m Run
    12:00-13:00 Wallballs – 28
    13:00-14:00 Russian KBS – 30ish (lost count)
    14:00-15:00 REST
    15:00-18:00 400m Run
    18:00-19:00 V-Ups – 30
    19:00-20:00 WB Burpees – 13
    20:00-21:00 REST
    21:00-23:00 200m run
    23:00-24:00 WB Burpees – 16
    24:00-25:00 V-ups – 30

    Tabata abs

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