WOD Friday 100723

Main Site WOD

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Class WOD

For Time:
70 Double Unders (Or Tuck Jumps)
60 Jumping Lunges
50 Push Ups
40 Kettlebell Swings (1.5/1 pood)
30 Knees to Elbows (Or Butterfly Sit Ups)
20 Wall Ball
10 Power Cleans (155/105)
5 Muscle Ups (Or Progressions)

Post time and loads to comments.

Compare to 100323

Comments

[TJ]

Class WOD - 100723
For Time:
70 Double Unders
60 Jumping Lunges
50 Push Ups
40 Kettlebell Swings (1.5 pood)
30 Knees to Elbows
20 Wall Ball
10 Power Cleans (155)
5 Muscle Ups

21:02, smokin' 'til the wall balls, did them in an ok time but after I was gassed. Kept slipping on the MUs but did'em. Need to figure out a way to improve for the last 1/4ish of a WOD

[ButterCup]

Class WOD for time - 22:05

Longer then the first time that I did this WOD, BUT I did 105# for the cleans, so I am happy with the time.

Great job today everyone! It was a hard one, but well worth it!

[ButterCup]

New PR for DU's - 37!

[C McG]

So I did this workout at the 5pm class with Courtney.. Had to change some things because of my hip injury but overall I'm happy for my first workout back in 2 weeks! :)
Pushups on knees (too tight on hip), 8 K2E then butterfly situps (hip started to hurt), and muscle up progressions.
Time was 13:44. I was happy with that all things considered, plus I did all 70 double unders unbroken today! Yahoo! New PR!

[Trevor]

Class wod w/ 20# vest

18:58 MU slips cost me a smoke load of time

[Irena]

Clean & Jerk
1-10 ladder 80#
26:03.05