Friday, October 22, 2021

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
 

23 thoughts on “Friday, October 22, 2021”

  1. “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!

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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.****

  7. 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

  8. 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.

  9. 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!

  10. 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!!!!

  11. 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. 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

  13. 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

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