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Tuesday 03192013

18
Mar

Tuesday 03192013

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Fitness

A1.  Back Squats – 4 x 6 

A2.  Pull-overs – 1 x 20 

B.   AFAP 

15 – 12 – 9 

Swings 

Push-ups 

2 Min Rest

-Repeat for a total of 3 cycles  

Performance 

A1.  Back Squats – 4 x 5  

A2.  Pull-overs – 1 x 20 

B.  AFAP 

100 x Double-under buy in 

21 – 15 – 9 

Swings @ 1.5 pood/1 pood 

Push-ups/dips 

3 Min Rest 

15 – 12 – 9 

Swings 

Push-ups/dips 

2 Min Rest 

12 – 9 – 6 

Swings 

Push-ups/dips 

100 x Double-under buy out 

Sport 

A1.  Back Squats – 5 x 3 

A2.  Strict Chin-ups – 5 x 8-10 or Muscle-ups – 5 x 3  

B.  AFAP 

100 x Double-under buy in 

21 – 15 – 9 

American Swings @ 2 pood /1.5 pood 

Ring-dips 

3 Min Rest 

15 – 12 – 9 

American Swings 

Ring-dips 

12 – 9 – 6 

American Swings 

Ring-dips 

100 x Double-under buy out 

Optional Accessory 

Skill 

EMOM – 20 Mins 

Even Min – 10 x T2B 

Odd Min – 2 x Rope Climbs 

-Post results under comments 

15 Responses

  1. Staci Vinz

    A. BS @ 125-145-155-165-175
    B. 20 min cap with 202 reps (8 unassisted dips, rest with red band). Am. KBS @ 1.5

    100 abmat sit-ups with 10# wallball

  2. Sara Jech

    A. BS- 135 x 5
    B. 20 min cap, didn’t hit my last 6 dips (finished them after class), American KBS @ 55lbs
    I did hit 4 DU in a row tho 🙂 And I got a new jump rope, so it’s time to get these damn things down!!!!!!!!

  3. Jenn F

    A. , 135, 155, 165, 175
    B. I don’t have DUs. So I tried several attempts for buy in And buy out. Yuck. Strict push ups work…. And 1 pood American swings. Technically did not complete the WOD.

  4. kit

    A. 135 – 185 – 225 – 225
    B. Sport – Capped at 20 mins with 6 reps to go on the last round & the 100 DU buy out.

  5. Jennifer Brickley

    18:38, I could barely finish!!
    BS 95/115/125/135
    Double under practice, got about 10 per 2 min practice time

  6. Susan kian

    75 double unders…Sport with strict dips instead of ring dips, not enough rings…didn’t quite finish….on 12-9-6 only got 19 reps.

  7. Bryan Akervik

    A. 125-145-145-165# – Knees a little sore from yesterdays WOD
    B. 21:30 – Got the buy in and buy out dubs!!! Pushups are still my killer.

  8. Jim

    early afternoon WOD: 7 min row (1636m), with tire upright 25 overhead strikes with right hand and 25 with left hand 25 side strikes with right hand and 25 with left hand, 7 min row (1606m) 30 sledgehammer burpees alternating hand on the strikes, 30 sledgehammer box jumps 24″

    A. 135,185,195,205
    B. 15:59 American swings & pushups. I love these types of WODs

  9. Michael Licatino

    Loved the 2 min dub under challenge during warmup, Matt. Lets do more of that.
    A: 135, 185 for the rest.
    B: performance, 18:27 with ring dips.