3 rft
15 OH plate lunge (45/25)
10 burpee box jumps
Top of 7 minutes
250 double unders for time
Top of 14 minutes
5 rft
5 squat clean thruster 75/35
15 deadlifts 75/35
*Post weights & time to comments
*Bring a Friend this Saturday- 1 friend per athlete, 9am
Welcome to the MU club! Lou W.
15 OH plate lunge (45/25)
10 burpee box jumps
Top of 7 minutes
250 double unders for time
Top of 14 minutes
5 rft
5 squat clean thruster 75/35
15 deadlifts 75/35
*Post weights & time to comments
*Bring a Friend this Saturday- 1 friend per athlete, 9am
Welcome to the MU club! Lou W.
9 comments:
So, is the clock set for 21 minutes total?
Correct,
If you finish the 1st couplet before the 7 min is up....BONUS extra rest time!
Not my best WOD. Burpees, box jumps and du-weaknesses for me. Combined with the fact that I have been eating crap all week doesn't help either.
I think these times are correct:
1st couplet- 6:08
2nd couplet- 7:00 - 82 DU
3rd couplet- 6:08 - #25 lb bar
This one was a good one, hated the last 7 min though because my legs and lungs were more gone then expected.
Rx Weight
1st = 4:20
2nd = 4:33
3rd = 6:10
This was a fun WOD! It would have been more fun if I didn't fall on the box!
1st - DNF needed 12 more box jumps/15# plate
2nd - DNF only got 216 singles
3rd - 6:32 35#
Rachel...you were a storm trooper tonight! You didn't blink an eye lash....jumped back up off the ground and continued with the burpee box jumps!
Pre-WOD: 18-15-12 pull-ups (in 4:41)
1st couplet: 5:37 (25# plate, 24" box)
2nd couplet: 500 singles in 4:33
3rd couplet: 4:25 @ 35# unbroken. Should have went 45#.
1st couplet: 4:07
2nd: 4:14
3rd couplet: 4:44 Rx
Thanks Keith! It was rough after that. But what's a little pain? ;)
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