Welcome Jay!
Warm Up:
10 Back Extension (roll up NOT hinge)12 Lunges (each leg)
14 Jumping Dips (solid bars NOT rings)
200m Jog - work on Pose
(4 rounds)
Skill:
Let's see how many PU's you can do (bars only)
WOD:
25 Double Unders
25 KB swings (m=24kg / w=16kg)
25 Pushups
(3 or 4 rounds)
- 6x if Jumping Rope with singles
- American KB Swing unless injured
- Push-ups - chest MUST touch ground or doesn't count
12 comments:
Just so everyone knows who to shoot....Tuesday's WOD is Taylor's! He says:
"I did four rounds of 25 Double Unders, 25 KB swings and 25 pushups this morning. Sucking wind by the end.
Say hello to the group for me.
Feel free to use the wod. It was killer with that many du's but I did them all. Finished in 19:12.
Did 3x = 16:58 with green KB and 6x JR. xhausted at end. richard
Tough Workout!! The hardest one yet since I have been back.
16lb KB; 6xJR
16:06; 4 rounds
I was a whipped puppy after this one ...
4 rounds, white KB, 6x jump rope & what felt like a million push ups 20:15
Tina
taylor looks tough!! we did crossfit total today.
squat - 185
press - 75
deadlift - 215
crossfit total - 475
still missing CFAI
Sorry bout that one. Wasn't easy for sure. Kate, don't complain...you might not have CFAI but at least you are in a box in AZ. I'm in a gym on base in my CFAI gear trying to make people get the hint that all the rest of the junk in the gym isn't working...
Yep. I'm tired. That was tough.
White KB
Double jumping
Could barely do knee pushups by the end.
17:07 / 4 rounds
14:16 4 rounds with 24kg kb and 6X jump rope. I am feeling the effects of the Bench press yesterday and the push ups today.
4 Rounds
24 Kg KB
Double Unders
15:25
Still learning the double under, pushups were still the limiting factor
4 rounds 20:10
light KB swings
double unders - they're fun
4 rounds 16k kb and all du's 12:47 and gasping for air. Kb's alway wipe me out.
3 rounds 16:21...This was alot harder than it looks!! KB's was hard and the pushups afterwards were even harder!! But I made it!
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