warm up
kipping basics & theory
2 rounds of:
box jumps x 12
double unders x 12
press progression w/ pvc
workout
4 rounds of:
500m row
95# press x 10
95# push press x 15
95# push jerk x 20
3min rest between rounds
scale load as necessary
post total work time for score
kipping basics & theory
2 rounds of:
box jumps x 12
double unders x 12
press progression w/ pvc
workout
4 rounds of:
500m row
95# press x 10
95# push press x 15
95# push jerk x 20
3min rest between rounds
scale load as necessary
post total work time for score
17 comments:
karl.7:32/8:20 + 2 pull ups and 3 chin ups
bou.177bw.4:26/5:38/5:51/6:01 = 21:56
rob.200bw.4:20/4:58/5:29/5:53 = 20:40
what a way to wake up!
manoj 162bw/ 10 x 30lb reps / 25:50
Justin 148bw. mod: 45# @ 10 reps ea./round. 12:24
First kipping pull-up, btw!
Kyle R.: 179bw, mod 30# dumbbells - 16:40
Turbo. 160bw. rx. 19:05
Always bringing it straight to your face! It's no secret...
I was BORN READY!
I cant count...
I did 15 PJ's on the last 3 rounds with a time of 25 and change...Maybe its the cheesecake cloging my brain
Jenn. 118. 45#. 10 reps per round/22.03
Lorena.128.45#.10 reps per round/26.54
Congratulations, Justin, on your first kipping pull up!!!!
Aaron H. 151.rx 27:?
manoj-
great work today man. you did extremely well for your first time doing the press/jerk. way to push it.
barry-
dont fret bro...i just had breadsticks w/ alfredo dipping sauce topped off with a duh-lish tiramisu.
kyle r/dustin-
good to see you guys back in the gym after a long drought!
JUSTIN AWESOME NAILING YOUR FIRST KIPPING PULL UP MAN! it was a pleasure to have been able to witness it.
rob in ger-
how is your shoulder holding up?
Stephen M 185 75# 10rep 13:27
my shoulder is doing well. I can't complain of old age just yet.
Turbo j and co: Amazing!
First day back after a week long cruise full of eating and sleeping. Good to be back. My time was around 32min. Forgot to write down the exact time. Thats including the three minute rests. Also during the first round I had to go put my top up due to the rain so that added a few minutes to my overall time.
To keep up with the intensity bou, karl and I did "Forearms" from 290708 with a twist.
21-15-9 of
225# dead lift,
ring dips,
knees 2 ellbows.
Karl mod. 105#. 11:49
bou,177bw. rx'd 10:45
rob,200bw. rx'd 7:30
Getting back to my shoulder again. Things are looking up. Flexibility has improved a whole lot. Kipping pull ups are pretty decent. I personally believe that has a lot to do with the chest 2 bar pull ups.
I am curious as to what you guys are doing today. ?
Justin, Congrats man! way to go!
Steve C. 193 b/w. rx. 18:11
Allan M
M/43/6'0"/175
65lbs 6:15 10/15/15
75lbs 7:10 10/15/15
85lbs 7:45 5/10/15
Slow rowing because of partially torn Achilles
4 rounds of rowing 2:09 avg.
ray 160bw (2rds 95lbs 7:19, 8:50) (2rds 65lbs 4:32, 4:48)
nic 168bw (2rds 95lbs 9:50 8:38) 92rds 65lbs 6:13 4:08)
this was an awesome wod.
Post a Comment