2014-02-20

THURSDAY WORKOUT

Little skill testing under fatigue/strength endurance day :)

STRENGTH ENDURANCE:
Try to perform the following amount of chin up reps in AS FEW SETS AS POSSIBLE
MEN - 40 (No CTB) OR 30 (CTB) - Your pick
WOMEN - 30 (No CTB) OR 20 (CTB) - Again, Your Pick

Try to get these reps done in 2 or 3 total sets, at most, with just 2 minutes MAX between sets...

ALSO... These are STRICT CHIN UPS, No Kip Allowed...

You will have an 8 minute time cap to get these reps done...

POWER TEST:
You will have just 6 minutes to build up to the highest NO STEP BOX JUMP as possible...

Partner up and build up quickly!!

WORKOUT:
Take 50% of your highest box height jumped and perform the following:

Tabata Box Jumps (8 Rounds For Max Reps, But Also For CONSISTENCY)(4 Minutes Total)
* Again, this means 20 seconds of work followed by 10 seconds of rest, but we really want you to push the pace and see how high of a number you can maintain for 8 full rounds...

Your score is your LOWEST NUMBER of box jumps on any of these 8 rounds...

Games standard on these... Must fully stand on top of the box...

AFTER A 2 MINUTE RECOVERY PERIOD FOLLOWING THE FINISH OF YOUR TABATA  BOX JUMPING...

500m Row Sprint For Time
(2:30 Time Cap)

Fun, fun!  Push hard!

POST YOUR CHIN UP BREAKDOWN, BOX JUMP HEIGHT, LOWEST TABATA SCORE & 500M ROW TIME TO COMMENTS

8 comments:

John Dunn said...

I found a box with open gym while traveling so completed our wod.
40" box jump
9 @ 20" was lowest count
1:37 row

Lisa Dempsey said...

Yay John! Way to be committed. :-)

Rachel: 24 chin ups w/skinny blue band; 30" box for max. height; 8 reps @ 15"; 2:20 row

Lisa: 28 strict chin ups;
27 1/2" box for max. height;
12 reps @ 14"; 2:07 row

Kevin said...

6:48 (20 c2b, 20 chin)
44" jump
8 @ 24"
1:49

Crystal Stidham said...

20 c2b in 4:00
26.5" max box jump
8 box jumps @ 14.5"
1:42.3 500m row

Anonymous said...

29 chin ups (strict, thin purple/blue)
28" box jump
10@14.5" (I put 16" on the board...oops)
2:01

Jen

Emilie Goldsberry said...

21 strict chin-ups no band
34" max, 11 @ 20" for tabata
1:59 row

Carla said...

Great job you guys!
I did 30 C2B with little blue band

27.5" box jump
7 for 1/2 for lowest score

1:56.9 for 500 meter row

Colin McDermott said...

30 C2B (5 sets)
45" (22.5" x 10)
1:42 row (PR)