Triple WOD day! :)
WORKOUT:
We will stagger start this WOD in groups of 6 as needed...
PART 1: Start On The East Side Of The Gym
5 Burpees
10 Double Unders (20 Singles)
* Perform as many rounds and reps as possible in 4 Minutes
REST 1 MINUTE (Move Over To The Racks)
PART 2:
Find Your One Rep Max STRICT Press In 4 Minutes (Rack Usage Permitted On This One)
* Barbell Must Start Unloaded *
REST 1 MINUTE
PART 3: Will Be Performed On The West Side Of The Gym
10 Hollow Rocks (OR Accumulate A 15 Second Hollow HOLD)
25 Foot KB Loaded Walking Lunge (Hold The KB You Will Swing As You Lunge)
10 KB RUSSIAN Swings (Kettlebell Only Needs To Be Above Head Height)(53#/70#)
25 Foot KB Loaded Walking Lunge (Back To Starting Position, B4 Starting Next Round)
* 3 Total Rounds *
(4 Minute Cutoff)
Hope to see a ton of you guys tomorrow!!
POST ALL RESULTS TO COMMENTS (ESPECIALLY YOUR PRESS RESULT!)
"Forging Elite Fitness In Midtown Omaha"
22 comments:
5 RDS + 1 burpee, 70#, 2 2/3
6rds
83#
2rds
7rds + 4 burpees
58# strict press
2 2/3, 53# kb (didn't get last set of lunges)
Strict press and hspu are my kryptonite... Oh, and snatches, too. :)
8 rounds singles
95#
2 1/4 plus 3 lunges
dave
13 + 2 Burpees
165#
3:32
6 + 8 singles
88#
2 rds
That was fun.
6
80#
not even sure about that last one... 2 + something, held my KB wrong. :(
Strict press is also my kryptonite. grrrrr
8 + 2 DU
100#
2 1/3
The 70# KB is my kryptonite. (I mean its f'ing heavy.)
4 and 3 burpees, 58 pr, 2.5
7 rds
155
1 + 5 KB
6.5 rds (i think?) + 3 DUs
155#
3:49
5 rds + 3 burpees
Strict press = 63#
2.5 rds + 5 KB
5 1/2 Rnds + 5 SU / 50# / 2 1/2 Rnds @ 35#
8 1/2 rounds (singles), 105#, 2 3/4 rounds (couldn't get last leg of lunges)
Dan
6 rounds + 2 burpees
145#
3 lunges short
Brendan
First off..this workout SUCKED
9 1/2 rounds + 8 DU's
155 ( ran out of time or gas from tryin to get close to Jordo's first round score
Did not get last set of lunges in
7 1/2
58#
2 1/2 35#
6 rnds +4 burpees, 73#, 2.6- 1 KB swing and 25ft walk left
8 rounds
105#
2 rounds + 5 swings
Rx'd
9 rds
78#
53# kb....didn't finish the last set of lunges
5 + 1 du
80#
2 rounds
7 rds +2 Burpees
70#
2 3/4 rds
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