Wednesday
Warm-Up:
20 Jumping Jacks
10 Pass Throughs
10 Toe Touches
15-20 seconds Chest Stretch (assisted or hand on wall)
Up to 5 Box jumps, 24 inch box
Up to 5 Jumping pull-ups
Up to 5 Kettlebell swings, 1 pood
Up to Walking Lunge, 6 steps
Up to 5 Knees to elbows
Up to 5 Push press, 45 pounds
Up to 5 Back extensions
Up to 5 Wall ball shots, 20 pound ball
Up to 5 Burpees
5 Double unders Unbroken (Up to 5 attempts. If unable, do 3x singles for WOD)
WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-Unders
Jenny LaBaw 16:57 (20″ box, 14lb ball).
Post time to comments. Compare to 20120822.
23:37 Rx and HUGE PR! Beat my last time by almost 5:00!!!
April, Outstanding!!! I mean damn there were some excellent times today.
20:49 Rx and a huge PR from last time!!
Chris, great job. I noticed you and April both use the word Huge. Congrats!! Another reason we were a respectable team at the Barnyard Throw down.
33/m/71″/185#/Optio CF
21:42 Rx’d PR!
Previous attempts:
August ’12: 23:56 Rx’d
January ’12: 25:07 Rx’d
July ’11: 26:24 Rx’d
March ’11: 28:17
December ’10: 31:43
April ’10: 33:07
John, Let me remind you that you are still the man and yes, my idol. When i grow up I want to be just like you!! Congrats!!1
I started crossfit in June or July of last year. Truly enjoy every grueling minute at the Optio!!
Time today was a PR in more than one way. I dropped by 6:10 and did all DU’s Today’s time was 33:47.
August 2012–39:57 SU’s
Awesome job Rob!!!!! You’re doing so great! Keep up the good work!