5 Rounds of:
3 Minute AMRAP of:
20 Kipping Pull-ups (throat to bar) MRX Jumping Pull-ups
20 GHD Sit-ups or V-ups
Max rep box jump overs 24/20” MRX 20/18”
Rest 3 minutes between AMRAP’s
*Choose pull-up rep range to complete in 1 minute or less and GHD rep range to complete in 1 minute or less.
Wod: 187
All Chin over the bar Kipping pull ups
My throat didn’t TOUCH the bar every single time.
All pull ups unbroken
35/38/39/37/38
WOD modified
15 pull-ups
20 GHD
Max box step overs (full extension at the top of the box)
39/30/30/30/32
WOD
As Rx’d
Pull-ups and GHD’s unbroken
Box jumps were lateral rebounding
1: 35
2: 36
3: 41
4: 38
5: 35
Total box jump reps=185
Wod w/ chin above kipping pull ups and very slow and controlled GHDs
24
24
18
13
13
Total 92
RX- (throat near the bar)
29, 22, 11, 8, 13
4 mile run am
Wod as rxd
Kipping pull-ups UB then last round 13-7
Lateral rebounding BJ’s
1) 46
2) 44
3) 44
4) 42
5) 43
Total 219
WOD
Pull-ups *chin over bar and GHD’s unbroken
Max Box Jump Overs
1: 45
2: 45
3: 45
4: 40
5: 41
Total box jump reps= 216
WOD – modified
15 Kipping PLU’s (throat very near the bar 🙂 )
20 Bamboo V-Ups
*Box Jump Overs were done w/ the Big Tire on Muscle Beach (~24″)
1: 26
2: 24
3: 26
4: 26
5: 26
Total tire jump reps=128
super stud filled class today!! Thx Nicole – fun one! Great job, nooners!
WOD Rx
Max Box Jump Overs (with step downs)
1: 41
2: 39
3: 35
4: 32
5: 30
Total box jump overs= 177
Wod:
34
22
16 (15 GHD’s)
21 (10 GHD’s)
22 (10 GHD’s)
*LBS on GHD’s
Wod
Subbed – Elevated Ring Rows for PU’s
27,25,19,18,19 = 108
WOD
As Rx’d
Box jumps were lateral rebounding
1: 20
2: 20
3: 15
4: 15
5: 15
WOD rx V-ups
BJO 34/25/24/20/20
123 BJO
Didn’t touch my throat cause I just canceled my dental insurance but definitely had my face pass the bar plane
Koleson pogo jumping next to me like gravity didn’t exist was a fun comparison
WOD
As Rx’d
Pull-ups and GHD’s
Box jumps
1: 21
2: 19
3: 20
4: 16
5: 14
Total box jump reps=91
WOD
Ring rows post surgery
Rest RX
1) 54
2) 52
3) 50
4) 51
5) 54
261 total box jump overs
Spent 10 minutes trying not to puke
Wod Rx with throat to bar pull ups.
176 total box jump overs
42
43
40
20
31
Kipping pull ups
Med ball sit ups
Box jump overs
16, 14, 8, 6, 2
Pull ups got super taxing
12/8, 15/5, 10/5/5, 10/5/5, 5/5/5/5
Killing pull-ups except did ring rows the last 10 on round 5 (ripped)
Regular sit-ups
24” bjo’s
25-22-18-15-19
Couldn’t deep-throat the nar
WOD:
Round 1-2 prescribed
Rounds 3-5 I did 10 GHD instead of 20
26/25/23/23/23
Wod
20 kipping p/u
20 med ball sit ups
19
21
19
13
12 lateral box jumps(step down)