Wednesday, October 21, 2015


For time:
10 box jumps, 24-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 Double-unders
Post time to comments.


JK said...

39:40 but chopped up the WOD so badly
modifying that I simply ended up doing mostly
air-squats. Result=continue core work

R. Davis said...

41:30 with a few modifications. Used 17" of weights for box jumps (7 more inches to go before I'm promoted/trust myself to do actual box jumps) Did 30 pull-ups and 30 dips instead of muscle-ups, used yellow KB for right side (wrist is a little irritated today) and green for the left, used 45-lb barbell for OH squats and 100 single-unders as I'm still figuring out my new jump-rope

Ian Randolph said...

36:15 rxd