Online Semifinals Event 3
For time:
30 Ring muscle-ups
30-meter dumbbell front-rack lunge DB’s 45/30# Rx+50/35# MRX 40/25#
300 double-unders
20 Ring muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 Ring muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders
*Rx+ is load used on Event 3 and it was a 25 minute cap
For time:
30 Ring muscle-ups
30-meter dumbbell front-rack lunge DB’s 45/30# Rx+50/35# MRX 40/25#
300 double-unders
20 Ring muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 Ring muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders
*Rx+ is load used on Event 3 and it was a 25 minute cap
“Grettel “ as a buy-in for todays Wod
4:40 (touch and go) could probably benefit from proper warmup next time 🙂
Rested until 8:00 then started intermediate version but with 35# DB’s
Completed through 3/5 ring mu’s at 35 min cap
* if I started at 0 min would have completed intermediate today, possibly attempt rx next time. All single mu’s, no misses.
Intimidating workout but always so good to work those skills!
Wod RX: 31:17
(RX+ weight over 25 min time tap)
Modified:
20 burpee pull-ups
30 meter dumbbell front-rack lunge 25’s
200 single unders
10 burpee pull-ups
20 meter dumbbell front-rack lunges
100 singles
5 burpee pull-ups
10 meter dumbbell front-rack lunges
50 singles
22:34
Away on a little cabin vacay – trying to stay active
Yesterday:
EMOM – 20rds
-4 KBS (53#)
-5 Goblet Squats
-6 Sumo DL High pulls
Today:
EMOM – 20rds
Odd min: 6 devil’s press (25# DB’s)
Even min: 8 DB Thrusters (25# DB’s)
*800m jog afterwards
WOD
Rx+
Ring MU’s
30=5-10-15-20-25-28-30 @ 4:30
20=4-7-10-13-16-18-20
10=4-7-9-10
Lunges all done in 10 meter sets
DU’s destroyed me. Had one unbroken set of 50 but other than that was lucky to get 25 without missing.
Time: 32:17
I think Nick DeBolt has an old double under wonder rope he’s trying to sell if you’re interested.
WOD *
30 RMU
30 bike Cals
300 dubs
20 RMU
20 bike Cals
200 dubs
10 RMU
10 bike Cals
100 dubs
Time: 31:49
WOD w/ Intermediate Rep Scheme and 45# DBs
23:50
Today was supposed to be a rest day until about 11:15 so made up my own work out
30 kipping PU
30m DB lunges with 25# DBs
200 DU
200m run
20 PU
20m lunges
100 DU
200m run
10 PU
10m lunges
50 DU
400m run
18:05
WOD w/ Intermediate rep scheme (20/10/5):
31:54
****AVAILABLE FOR KO- Contact me on FB or leave Tibor Szlavy a message on his machine.****
WOD w/ Intermediate Rep Scheme and 45# DBs
Leg popped on last lunge step went down, couldn’t finish lunges, rolled around for a minute questioned my existence, called my wife told her I was injured
Finished the last 50 dubs
26:40
No misses on rmu
I don’t see the “*” on this post. May ask Breck to modify as Admin.
WOD w/ Intermediate Rep Scheme.
– all bar muscle ups
– single unders w/ double rep count (700 total)
24:45
Wod w/ intermediate rep scheme and 45# DB’s. AAB in place of dubs (40/20/10 cals)
26:30
*Unbroken lunges. Doubles on RMU’s through 12. All singles after that. 35 RMU’s is a pr for a workout.
Great class, Jess!
Here’s what I did:
30 Ring Rows
30-meter dumbbell front-rack lunge w/ 30’s
800m Run
20 Burpee Pull-ups
20-meter dumbbell front-rack lunge
40 Cal on Bike
10 Ring MU attempts (close but no cigar.. still need to drop a few lbs..)
Happy Friday, Folks!
Totally modified
Pull-ups 30-20-10
Dips 30-20-10
Wb 30-20-10
Cal bike 60-40-20
26:32
Wod modified
MUs 20,10,5
Dubs 300,100,50
Lunges 30,20,10
21:40
WOD modified w/30#
15 strict ring MU progressions from ground
30M lunges
200 DU
5 strict ring MU progressions + 7 strict pull-ups
20M lunges
100 DU
5 strict ring MU progressions
10M lunge
50 DU
21:20
Then post-WOD mile: 9:07
Great job to all you that were knocking out ring MU at 12 class today!!!!
6 rounds
10 C2B
10 banded ring dips
10 dumbbell lunges 25#
100 jumping jacks
26:40
Very modified intermediate:
5 banded BMU + 15 pull ups
30 m lunge 30#
100 dubs
5 banded BMU + 5 pull ups
20 m lunge 30#
100 dubs
5 banded BMU
10 m lunge 30#
100 dubs
26:00 ish
12 banded BMU
30 m lunge 30#
300 dubs
9 banded BMU
20 m lunge
200 dubs
6 banded BMU
10 m lunge
100 dubs
32:05
All the mods:
30 ring rows
30 push-ups
30m lunges w/25# DBs
50 dubs + 100 singles
20 banded kipping pull ups
20 push ups
20m lunges w/25# DBs
40 dubs + 80 singles
10 banded kipping pull ups
10 push ups
10m lunges w/25# DBs
20 dubs + 40 singles
34:23
20 BMUs (4,3,4,4,3,2)
30m FR lunge w/35# DBs
200 DUs (50,30,30,30,3030)
12 BMUs (3,3,3,2,1) missed 1; hands ripped
20m FR lunge
200 DUs (50,40,40,30)
10 burpee strict pull-ups
10m FR lunge
100 DUs (50,30,20)
31:07
Pretty happy with the BMUs; hadn’t been on a pull-up bar in 3 weeks!
KP extreme abs