200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups
400 Single Unders
20 Burpees
30 Wall Ball (20/14# @ 10′)
40 Box Jumps (24/20″ Games-style)
50 Kettlebell Swings (53/35#)
200 Single Unders
*30 min cap
*Option: Half reps for skips and minus 10 on other reps
Compare to Oct.22/14
Pls cancel 6 am. Thx
WUx1
Group WU MOB
200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups
400 Single Unders
20 Burpees
30 Wall Ball (20# @ 10′)
40 Box Jumps (24″ Games-style)
50 Kettlebell Swings (53#)
200 Single Unders
Time = 23:14. (3:20 PR)
Oct 2014 – 26:34
Thanks Shane!
Nice PR Shawn!
Anyone wanna do this with me in an open gym this weekend?
Maybe Sunday…. depends what time I get back from the states Saturday night… can we make it a partner WOD? 🙂
Ok! 🙂
MOB + Group WU & MOB
Chipper – *30 min cap
200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups – Ring Rows
400 Single Unders
20 Burpees
30 Wall Ball (20/14# @ 10′) – 14#
40 Box Jumps (24/20″ Games-style) – 20 ” – 33 total
50 Kettlebell Swings (53/35#) – DNF
200 Single Unders – DNF
TIME: DNF…seems I am more of a “bag of chippers” guy…need to start getting through these WODs.
Thanks for the tips Shane and the encouragement at the end 6AMers.
haha bag of chippers
Don’t worry about it Mark, I didn’t finish it last time I did it either. The key to these long ones is to know how to pace them… that’s what I’m going to focus on today. You’ll finish it next time!
WUx1
Group WU MOB
200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups
400 Single Unders
20 Burpees
30 Wall Ball (14# @ 10′)
40 Box Jumps (20″)
50 Kettlebell Swings (35#)
200 Single Unders
Time = DNF 101 skips left
Open gym
Back squats x5
35-85-125-145-175×3 sets
Split jerk x3
55-75-85-105
WOD
200 single unders
50 Squats
40 Situps
30 HR Pushups
20 Chinups
400 Single Unders
20 Burpees
30 Wall Ball (14# @ 10′) – lots of no reps
40 Box Jumps (20″)
50 Kettlebell Swings (35#)
200 Single unders
27:42
Fun nooner! Thanks coach Steph and Matt!
WOD
200 Single unders
50 Squats
40 Situps
30 Box Pushups
20 Ring Rows
400 Single Unders
20 Burpees
30 Wall Ball 8# @ 10′
40 Box Jumps 18″
50 Kettlebell Swings 25#
200 Single unders
Finished just under time cap @ 29:08. Really happy I got to do this today. I only looked at the clock once during the WOD but it felt like the time went sooo fast.
200 Single Unders
50 Squats
40 Situps
30 Pushups
20 ring rows
400 Single Unders
20 Burpees
30 Wall Ball (10lb @ 10′)
40 Box Jumps (24/20″ Games-style)
50 Kettlebell Swings (53/35#)
200 Single Unders
28:32
wux1
mob
WOD Rx
time = 27:42
PR of 2:18
I didn’t finish last time. I had 100+ single unders at 30 min mark
WOD Rx = 28:07… (old PR = 26:53)
Too slow, should’ve scaled better.
Mobility + 400 m row
WOD – Scaled WB 14# & KBS 45#
Time – 29:00 even
I liked this WOD!
Chipper
100 Single Unders
50 Squats
40 Situps
30 Pushups
20 Ring Rows
200 Single Unders
20 Burpees
30 Wall Ball (10# @ 10′)
40 Box Jumps (18″)
50 Kettlebell Swings (30#)
100 Single Unders
24:34 – halved the single unders, i thought it was going to be much worse. Finished the other 400 singles by somewhere under 29min.
What to work on: wrist stability at the top on heavier KBS, getting the height on wallballs.
Group WU & Mobility
WOD (scaled)
100 single unders
40 squats
30 hanging knee raises
20 push-ups
10 ring rows
200 single unders
10 burpees
20 wall balls @ #4
30 box jumps half @ 18 half @ 15
40 kettle bell swings @ #20
100 singles
Time: 25:28
The box jumps were killers. Ugh!!
WOD:
Scaled wall balls to 10# and subbed out KBS for KB Deadlifts @ 35#. All other movements as rx’d
Time: 27:00
I agree with Samantha….the 40 box jumps were nasty!
200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups (scaled ring rows)
400 Single Unders
20 Burpees
30 Wall Ball (14# @ 10′)
40 Box Jumps (24″ Games-style)
50 Kettlebell Swings (50#)
200 Single Unders
Time = Completed 1 KBS at the time cap.
Thanks for coaching, Shane.
100 Single Unders
40 Squats
30 Situps
20 Pushups
10 Ring rows
200 Single Unders
10 Burpees
20 Wall Ball (6# @ 10′)
30 Box Jumps (12″ Games-style)
40 Kettlebell Swings (20#)
100 Single Unders
28:47 ish
Need practice on the skipping. I had trouble stringing together more than 10 singles without tripping in my rope.
Turns out my time above was completely wrong! I checked my book and my time was 27:09! Oops!