What’s your double under PR?
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Bench Press
40-50-60% x5
“15×6”
15 cal Row
15 Box Jump Overs (24/20”)
15 Burpees on a plate
15 T2B
15 DB Squat Clean (50/35#)
15 Wall Balls (20/14# @ 10’)
This is a sprint chipper – meaning you need to push through each movement as quickly as possible. The only breaks should be between movements, not during. Theses are all options that may be in the Open as well, so let’s get some practice.
Bench Press
40-50-60% x5
95-115-140
“15×6”
15 cal Row
15 Box Jump Overs (24/20”)
15 Burpees on a plate
7T2B 8Knee raises
15 DB Squat Clean (40#)
15 Wall Balls ([email protected] 10’)
Time: 7:37
DU PR is 11
Bench Press
40-50-60% x5
135# – 145# – 155#
“15×6”
15 cal Row
15 Box Jump Overs (24/20”) – walking…hip
15 Burpees on a plate
15 T2B – Knee-Ups
15 DB Squat Clean (50/35#) – 35# – hip
15 Wall Balls (20/14# @ 10’) – 20#
TIME: 6:43
DU pr is 103. I did it a long time ago…I got so excited after I hit 100 that I stopped skipping.
So…you’re saying we need a 200 DUs trophy case to get you going again?
Bench Press x5
45 – 55 – 65
WOD
15 cal Row
15 Box Jump Overs 20″
15 Burpees on a plate 25#
15 T2B – Hanging knee raises
15 DB Squat Clean – 20# DBs
15 Wall Balls – 14# @ 10′
Time – 7:12
I was wondering beforehand if I was going too light on those cleans…but by the time I got to them holy crap those DBs felt heavy
QOD – 36 DUs is my current unbroken PR
QOD: 285
Bench Press x5
100-120-140
WOD Rx’d
5:31 (there was a med ball mishap – so should have been faster).
T2B – 6-5-4
Cleans – 6-5-4
Everything else unbroken.
Med Ball Mishap is my new band name.
Had a re-do at the 4pm class.
Rx’d in 4:46.
That’s better.
What’s your double under PR? 66
Bench Press
40-50-60% x5
95-115-135
“15×6”
15 cal Row
15 Box Jump Overs (24”)
15 Burpees on a plate
15 T2B 3s and 2s
15 DB Squat Clean (50#) 6-3-3-3
15 Wall Balls (20# @ 10’)
5:17
Some team#3 rowing 🙂
Thanks Mario!
Bench Press
40-50-60% x5
95-125-155
“15×6”
15 cal Row
15 Box Jump Overs (24”)
15 Burpees on a plate
15 T2B
15 DB Squat Clean (35#)
15 Wall Balls (20# @ 10’)
6:02
Bench Press
40-50-60% x5
40-50-60#
“15×6”
15 cal Row
15 Box Step Overs (18”) – Fell over the box on the first jump, remainder were step overs … boo.
15 Burpees on a plate
15 Knee Raises
15 DB Squat Clean (15#)
15 Wall Balls (10# @ 10’)
Time: 7:24.
Thanks for the class Kevin.
Bench De-Load
Whatever Fred and Mark did…
“15×6”
— 15 cal Row
— 15 Box Jump Overs @ 24″
— 15 Burpees on a plate
— 15 T2B
— 15 DB Squat Cleans @ 30#
— 15 Wall Balls @ 20#/10″
5:45 – T2B and DB Cleans… damn.
QOD: 61 in August 2015. And I know i can beat that now.
WUx1
Bench Press x5
70-90-105
WOD Rx’d
6:21
Was all good till I did the DB Squat Cleans. Next time try 40#
Great work 6am’ers!
Thanks Mario!
Bench Press
40-50-60% x5
85-105-125#
WOD with 40# DB
6:30
T2B took a little time.
The squat cleans took the most time.
40# was heavy enough!
Bench Press x5
50 – 65 – 75#
WOD
15 cal Row
15 Box Jump Overs 12″
15 Burpees on a plate 45#
15 T2B – Hanging knee raises
15 DB Squat Clean – 15# DBs
15 Wall Balls – 8# @ 10′
Time – 8:41
First box jumps since August!!!!
Good for you, BJ👏👏box jumps are my nemesis and I have a love/hate relationship with them…..keep going!
Bench Press x5
40 – 50– 65#
WOD
15 cal Row
15 Box Jump Overs 20″
15 Burpees on a plate 45#
15 T2B
15 DB Squat Clean – 20# DBs
15 Wall Balls – 10# @ 10′
Time – 8:14
Wod Rx
7:03
Way to go Marlene!!
Did bench press on incline with 50# Dumbbells
Wod rx’d
5:20
Gassed out… Still happy with the time, but I took too long a breaks..
Great race Kevin and Josh!!
Thanks for the class Mario!
Bench Press
40-50-60% x5
65-85-95
“15×6”
15 cal Row
15 Box Jump Overs (20”)
15 Burpees on a plate
15 Knee raises
15 DB Squat Clean (30#)
15 Wall Balls (12# @ 10’)
6:03
Thanks Mario!
Bench Press
40-50-60% x5
50#-60#-70#
“15×6”
15 cal Row
15 Box Jump Overs 20″
15 Burpees on a plate
15 T2B (hanging knee raises)
15 DB Squat Clean 20#
15 Wall Balls (10# @ 10’)
6:19
Bench Press
35# – 40# – 40# x5
“15×6”
15 cal Row
15 Box Jump Overs (12″ box – first box jumps postpartum)
15 Burpees on a plate – 10#
15 T2B – knee raises
15 DB Squat Clean (10# DB)
15 Wall Balls (6# @ 10’) – could have used 8# as I was consistently above the 10′ target
Time: 9:17
Bench press Deload x 5
55-65-75
WOD:
15 cal row
15 box jump overs (12inch)
15 burpees on plate 45#
15 hanging knee raises
15 DB squat cleans (10#)
15 wall balls (6#)
Time: 7:35
QOD: Not many, I think maybe 7 or 8 and I was so shocked that I was actually doing DU’s that I couldn’t count and it just fell apart after that.
Bench press x5
85 – 100 – 120
Wod with 35# and 14# wall balls
7:44
Bench Press X 5
35#-40#-45#
“15×6”
15 cal Row
15 Box Jump Overs (12″ box with 25# plate)
15 Burpees on a plate
15 Knee raises
15 DB Squat Clean (15#…did power cleans because ankle was sore)
15 Wall Balls (8#)
8: something
9:36ish…I think
Started out with RX everything and dropped the dumbbell weight to 20# after the 8th because I nearly puked with the 35#’s. Then of course the 20’s made me go faster so pukie didn’t go anywhere and I wanted to die by the time I got to the wall balls. What a wod..