2014-12-10

WEDNESDAY WORKOUT

Something fun today!

STRENGTH:
Turkish Get Up
* Perform one rep PER SIDE for as heavy of a load as you can using whatever object you like... DB, Barbell OR KB, but you must do both arm for the weight to count... THIS INCLUDES coming back to your original starting position on the floor...

20 minutes for this one...

WORKOUT:
"Unbroken"
30 Wall Ball Shots (14#/20#)
20 Box Jumps (20"/24)
10 Clean & Jerks (93#/135#)(Use 65% of your Push Jerk 1RM)
20 Box Jumps (20"/24")
30 Wall Ball Shots (14#/20#)

Just as the name for the WOD says... All elements must be done UNBROKEN to count that movement as completed...

If you pause on the Wall Ball at all then you must restart at 0...
If you pause on the GROUND for more than a second for the box jumps then you must go back to zero... Try to work on your rebounding, but be careful with it and scale the height as needed...
If you drop the barbell before you reach 10 reps then you must start back at 0...

The goal here is to mentally push yourself and see how far beyond the "norm" you can go, but BE SMART... Make this challenging, but SAFE in terms of load and heights...

Just an 10 minute cutoff for this one... We will try to run up to 10 athletes at a time for this one :)

POST YOUR SET LOAD AND YOUR TOTAL TIME TO COMMENTS

13 comments:

Darren said...

70# kb
16 box jumps in 2nd set
(c&j 3 sets of 5 @ 125#) just couldn't get 10 in a row.

Emilie Goldsberry said...

45# DB
Finished at 95 total reps RX'd (time ran out at 15 wall balls in my 3rd attempt), on first attempt got to 24- so frustrating 😡

Colin McDermott said...

55# bar TGU
6:47 rxd

Anonymous said...

55# db
102 reps
cj @85#
Dave

Jordan said...

53# TGU, no ROM for L Shld :(
5:13 rx

John Dunn said...

55# DB TGU
7:12 @ 115#

Lisa Dempsey said...

26#KB for Turkish delights
6:09 10#WB; 55#
Did the correct C&J %, but I felt I could have gone a little heavier. Just knowing that makes me happy!

pirish said...

50# tgu
DNF 101 reps. 9 left!

Eldon said...

70# KB TGU
65# Bar Rt arm only
6:17 Rx'd

Vice said...


40# for TURKISH DELIGHTS!! WINK AT LISA
7:10 for WOD
Did step ups, still scerred from box jumps and almost amputating my shins
75# on CNJ
14# WB RX

CrossFit Hydro said...

Done on Thursday...

Every 2 minutes for 8 rounds
Hang Power Snatch & Floor Power Snatch
125,145,165,175,185,195,205..
215 &225 for singles

Upscaled "Unbroken"
30 Wall Ball @ 30#
20 BJ @ 30"
10 Clean & Jerk (185)
20 BJ @ 30"
30 Wall Ball @ 30#
5:26

Hip raises, ring rows and hollow holds w/ weight to finish

JVB

Brianne Kemp said...

55# DB TGU

I have renamed the workout "Wall Balls & Crying"

10 Minutes of Wall Balls @ 14#
23, 16, 16, 17, 22, 23

Rachel said...

Turkish get up 35#
6:57 (did a lower box though- rebounding scares me!)