Time to test how well rounded you are... Chipper!
WORKOUT:
"Terrible 20's"
20 Wall Ball Shots (14#/20#)
20 AbMat Sit Ups
20 Box Jumps (24"/30")
20 Clapping Push Ups (Must Get Hands Off The Ground After Lockout To Count)
20 Knees To Elbows
20 Chest 2 Bar Pull Ups
20 KB Swings (35#/53#)(Try To Scale Up To 53#/70#)
20 Hang Power Cleans (95#/135#)
20 Overhead Walking Lunges (25#/45#)
20 Calories On The Rower
20 Lateral Line Jump Burpees (Jump Over A Seam On The Floor)
20 Double Unders (50 Singles)
(You guessed it... 20 Minute Cutoff)
We will run in groups of just 5 & stagger start this WOD by 5 minutes per group...
Try to make this one a sprint for each movement since the reps are relatively low, even though there are 12 of them :)
POST YOUR TOTAL TIME & ANY SCALING TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
14 comments:
14:46 rx'd w/ 70# kb.
wall ball: 14#
box jumps: 24"
Knees to elbow: 4 successful ones + 16 attempts
chest 2 bar: red band (still not hitting below my collar bone)
KB swings: 53# felt good (got scurred for only a moment)
hang power cleans: 63# (weight was fine - wrists were toast from previous 2 movements)
lunges: 25#
Burpees: they kicked me in my wobbly bits and left me on the floor... burpees don't care.
Double unders: 2 successful ones... bunch-o-singles.
GREAT work out & great Crossfit peeps cheering one another on! :D
JK - 19:05 (115# clean)
15:52 w/ 53#kb, red band for pull ups
Should have used skinny purple instead....
16:32 (95# clean)
18:28. 35# kb. Blue. 63# clean. Singles.
Did not feel good afterwards but loved the workout.
18:18 rx'd (70# swing)
had to scale things but finished in 19 minutes which is better that normal for me usually dont finish in the allotted time....dave
18:49 (knees, leg raises, KPUs green band, 65# cleans, 15# for lunges)
Jill R
17:24 Rx'd with 70# KB
Brendan
19:58 ( blue band for PUs, 63 # cleans, 35 # KB)
-dani
DNF @ 15 cal
Not a good day
19:48
70# kb
115# clean
15:15 RXd w/70# kb
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