Time for a little more volume...
50 Wall Ball (14#/20#)
3 Strict CHEST 2 BAR Pull Ups (Women) / 5 Strict CHEST 2 BAR Pull Ups (Men)
25 Box Jumps (24"/30")(Must stand on the box fully extended)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 AbMat BUTTERFLY Sit Ups (Must TOUCH TOES Each Rep)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Overhead Walking Lunges (35#/55#)(Start Weak Leg First)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 KB Swings (35#/53#)(If you break these reps ups it's 3 Burpees for each break as a penalty)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Calories On The Rower (Damper MUST BE On 10)
(20 Minute Cutoff)
We will run heats of 5 athletes with a stagger time of 5 minutes for this one...
Some more specifics...
All pull ups must be strict with NO KIP & try as hard as possible to keep chest to bar the whole way... Use a band to get you there, if needed, but if you absolutely can not touch the bar scale to just chin above bar...
The lunges involve holding BOTH a 25#&10# plate for ladies & 45#&10# plate for guys...
For the swings... Since the weight is relatively light (scale down to 35#/26#, if you need to keep try to go unbroken) if you put the KB down you must do a 3 Burpee penalty each time you stop swinging...
POST ANY SCALING & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
16 comments:
12:18 Rx
JK - 18:05
14:29 Rx'd
18:50
Modified:
20" box, step-ups
skinny blue band, pull-ups
...right leg is requiring some attention. :(
13:15 or something around there.
bandSSS for strict PU... great WOD!!
15:18 rx.
Mother Truckin KB swings checked my gutt!!!! grrrrrrr
that one up there is mine...
Jen :)
16:57, all Rx'd except bands for CTB.
20:12 rx'd except red band ctb..dave
15:?? I can't remember that long ago...it was 5 am.
Strict PU, chin over, in place of
C2B. All else RX. unbroken KB swings.
15:16 (small red band)
19:20 rx...I'm pretty sure the lights were flickering when I was done and I don't remember the drive home! Ha
F that sucked,
Dan
19:57 (green/red strict chin ups, 25# OWLs)
Jill
18:20 rx
19:05 Rx'd
Brendan
DNF - 5 cal short
Should have completed
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