In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar
Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.
Just did this with the wife (who’s light years ahead of me on terms off fitness/crossfit).
Did 7 round + 19 KBS, both RX
Did this solo today so it ended up as almost an emom. All Rx except 75 SUs subbed for 50 DUs. 3 rounds + 75 SUs So during my warm up tonight I experimented with some different hand positions on T2B and found a sweet spot that really made my kip work. I hit all 3 rounds unbroken and got good, solid hits like never before. It felt awesome. I still have a pretty weak core and need to continue to build endurance but it was a good night. Cool to see what small rudder adjustments can do to the… Read more »
Awesome stuff Ryan! Did you end up going wider or narrower than before?
More narrow. I think that is why I had it wrong for so long. Common sense for a kipping pull-up had me focused on wider grip equating to a shorter pull and I was applying that to T2B. The body kip is similar but for the hand position is quite different. Now for T2B I have my arms almost vertical.
Probably a no brainer for everyone else but it was a revelation to me.
Actually the grip I’ve been using for T2B lately is relatively wide, and I’ve been struggling more than usual. I hadn’t made that connection but it might just be a revelation for me too. Thanks for pointing it out, I’ll look into it 🙂
Well if that makes a difference that would be great. If I remember I will make a vid of it.
A. Yesterday’s first
Bench #205: 10/7/6/6(185)
SHSPU: 6/6/2/3
strict pull ups: 16/17/12/12
B. Today’s RX/wife scaled
5 reps short of 7 rounds.
Well done to both of you.
Did this by myself. Changed it to a 15 min AMRAP with no breaks. So I just went through all the work without stopping. It hurt.
2 + 140 reps.
Finished 3 rounds in 15:27
Way to push through!
Crazy wod, way to go 🙂
I bet it hurt. That was tough with rests in between. Hats off to you.
I did my own thing today. I wanted to get a nice, long row in. My goal was to get a rowing season best which is 7690m.
I gave it all I had and ended up at 7641m. I wanted to sprint to the finish 3 minutes out, but I didn’t have enough in the tank today.
I will enjoy my rest day tomorrow!
Now to stretch and rollout my lats!
Wow, way to go, so close!! In how much time was that?
It was 30 minutes.
Did Thursday’s
A1. High Hang Clean: 115/130/135/140/150/150 x 1 rep
A2. Hang Clean: 155/165/175/185 x 1 rep
A3. Clean: 205/215/225/235 (F) x 1 rep
B. For time:
— 40 Calories of Assault Bike: under 2’30”
— 20 Burpee Box Jump-overs (24″): under 2’00”
— 10 Squat Cleans (175 lbs): under 3’30”
Time: 7’25” — the squat cleans crushed me like a raisin.
I hear ya, brother. Fun but tough wod, wasn’t it. Great job on the BBJOs.
Solid work brohim
Crushed it buddy!
7rds +13 done with Jen. Did american swings since it was a light weight. Smoked me!
Thought we lost you. Good to see you’re still kicking butt and taking names, ms nollen.
Nope, not lost! Im following the masters athlete side. I don’t always post on there because im old school and write in my notebook as i do the workout 🙂
Every so often on a Saturday I’ll sneak back over to the performance side for a good ol partner butt kickn?
Great job!
Dropped into Crossfit 309 today while in Peoria with my brother – this is a really neat box. We did Lumberjack hero WOD:
For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m
27:35
Then As, Ys, Ts and unsupported handstand holds
That’s A LOT of running!!!
I agree. Especially considering my disdain for running. I got to see how well my new Nanos felt on a run heavy WOD and I wasn’t disappointed. They feel better than thought they would.
Sounds like a fun one. Great work.
Awesome!! Looks like you had a great time
I love the lumberjack 20!
A. Yesterday’s
Floor Press @205
12, 9, 7, 8
SHSPU
4, 4, 2, 2 (had to kip them)
Strict Pull ups
15, 12, 11, 11
HSPU felt great in the warm up. Have been focusing on maintaining external rotation and keeping the back tight which has helped a lot. But after the bench press, I was smoked! Got a good pump though!
External rotation = major ?
Nice work Chad!! I’ve recently started to externally rotate my hands on the shspu as well and I also found that to make a big difference
Today was all about embracing the grind A) For time: – 30 cals row – 30 box jump overs 24″ – 30 power snatches 42.5 kgs – 30 thrusters 42.5 kgs – 30 pull ups – 30 thrusters 42.5 kgs – 30 power snatches 42.5 kgs – 30 box jump overs 24″ – 30 cals row Time: 42’34” Rx called for C2Bs but subbed them for regular pull ups due to the volume of work. I split the box jumps in sets of 10, the snatches, thrusters and pull ups were split in sets of 5. The snatches and the… Read more »
Shins intact. That’s a relief.
By comparison to the weekly volume that is almost a rest day for you, ha ha!
Nice one Jorge!! Enjoy your weekend 🙂
I was reading your answer from yesterday about my bench. Thanks :). I often write my comment right after my workout while still lying on the ground trying to catch my breath without thinking too much. I am working hard to bring my upper body strength to par with my lower body and I am quite critical about myself when results are not there. I hope, I didn’t offend anyone.
Yesterday’s work Started with 30 minutes of mobility but still really felt tight all over! A. 45s Bench Press @ 85# 12,12,11,9 45s Kipping HSPU 5,6,5,5 (no way was I getting strict) 45s Strict Pull Ups 8(6/2), 7(5/2), 7(4/2/1), 7(4/1/1/1) B. For Time RX – 15:23 1000m Row (4:24) 100 DU (done @ 8:25) 400m Run (done @ 10:20) 40 PP @ 75# (done @ 13:26 10/10/7/6/7) 400m Run ***I think I tripped 101 times on the DU’s …but so glad the PP came together better than I had expected they would. They seemed super heavy while warming up..but not… Read more »
Solid work!! Way to go my friend
great work candy, the DU tripping can get so frustating but you stuck with it and kicked ass!
Yesterday’s work done today A. 45s bench press @135#: 11-9-9-7 45s shspu: 0 (did negatives). Subbed to 90 degree elbow strict press with 65# bb: 8-8-8 45s strict pull ups: 12-13-11-12 After the bench I quickly realized I couldnt get a single shspu in so made the sub on the fly, ended up being the good weight even if light since tricepts were just done B. For time Row 1000m (3:49) 100 DU 400m run (this part done @7:17) 40 push presses 115# (10-8-8-7-7) 400 m run Total: 14:54 The PP took way too long but still happy I kept… Read more »
So glad you pushed through on those PP…I knew you could do it Joey!
killed it!
PP-ing takes me a long time too.
Very funny ?.
You might want to get that checked out Teddy!!
Alone 1.1 work rest no ball subbed 45# thruster
I went through the cycle 3 times – 5 rep at the box jump (15 rep)
Way to go, Philippe!
Catch up on yesterday’s pressing part A.
50lbs DBs for max bench in 45 secs, 16, 14, 11, 12
40lbs DBs for max seated press, 7, 6, 5, 8
Subbed 50lbs DBs rows for pullups, 12,13,16,16
Upper body pump!
Modified it to be a single person workout with a phantom ‘partner’. Same movements and reps (except for skipping – did 25 dus + 50 single unders) with the following rest scheme.. Skipping, 1:30-2:00 rest (partner kb swings) Wall balls, :50-55 rest (partner box jumps) T2b, :45-:55 rest (partner double unders) KB swings, 1:00 rest (partner wallballs) Box jumps, :20 rest (partner t2b) And so on.. 3 complete rounds (6 rounds with ‘partner’) + 25 double unders I based the rest for the first round on my estimated completion time for the reps my ‘partner’ was doing, then for the… Read more »
Sounds like your partner is in good shape too! Awesome job on TTB
How’d the DUs treat you today?
I hate double unders..
I have poor technique where I really need to whip the first revolution, fatiguing my biceps. Sets of 25 aren’t too bad when you rest before and after them, but in a wod they’re terrible.. Gotta learn an efficient wrist spin but as per usual – haven’t taken the time to refine my technique..
Nice job on going unbroken on the T2Bs!