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.27/16
Chipper (30 min cap)
200 Single Unders
50 Squats
40 Situps – abmat
30 Pushups – on knees
20 Chinups – jumping
400 Single Unders
20 Burpees
30 Wall Ball (@ 10′) – #6
40 Box Jumps (20″) – step-ups x30 +10 x10” box jumps
50 Kettlebell Swings (53/35#) – #20
200 Single Unders
– 26:09 (was going to do the option, but glad I attempted the full reps).
Thank you Kevin.
200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups
400 Single Unders
20 Burpees
30 Wall Ball (20#)
40 Box Jumps (24”)
50 Kettlebell Swings (53#)
200 Single Unders
19:56 Rx
24:02 Rx
WOD Rx
21:44
Rx: 25:00 on the dot.
PR: 2:47.
Fun Saturday at the gym.
Open Gym
WUx1 + CS
Practiced some Bar Muscle Up complex (1 Pullup + 1 Toes 2 Bar +1 Bar Muscle Up)
Got 5 and many attempts.
For the Wall balls…
EMOM for 7 minutes…
15 Wall Balls @ 20#
OG
100 Wallballs @ 20#
WOD
12-9-6-3
-Hang Power Cleans @115#
– Burpee Box Jumps @ 20″ > Switched to steps after 12 set due to knee
Time > 6:40
Opps this was on 20th
OG
Bench Press 65×5 – 75×5 – 85×3 – 90×2 -95+
155-180-205-215-230 x2
5 Rounds
– 5 Burpees
– 10 Situps
– 20 Wallballs @ 20#
Time > 12:58