Thursday, June 4, 2015

Posted by on Jun 3, 2015 in WOD | 3 comments

Pre- WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Rest in seconds

Strength
A. 5 Rounds

  • Max Push Ups, transition immediately
  • Max Pull Ups, repeat without rest

B. “Lynne” 5 Rounds for reps;

Max Reps Bench @ BW
Max Reps Kipping Pullups

WOD

A. AMRAP 16
1 Rope Climb | 5 Strict Pullups
10 Push Press 95/55
30 Double Unders | 3x Single Skips

B. AMRAP 16
1 Rope Climb | 5 Strict Pullups
10 Shoulder-to-Overhead 135/85
30 Double Unders | 3x Single Skips

CFSJ Web (11 of 27)

3 Comments

  1. Wow. My arms are a little noodle-y after this suckfest.

    pre-WOD: 4:14

    Strength: 55

    WOD A: 5+6 with ring rows, 75#, and singles. Scale, upscale, scale – it’s complicated. 😉

  2. 6am run/ swim

    Flight strength

    Wod B : 8+7 Rxd

    Fun Wod!!! Loved this one. No legs 🙂 🙂

    Great job to the evening crews tonight!

  3. WOD A Burpee’s – 3:04

    Strength – Bench Press @ 185#

    WOD B:5+2? Rx’d

    Cash Out: Team WOD with Nigel – 100 Burpee tire Flips

    Rope climbing and skipping rope…Yuck…Ha ha ha…

    Great job noon crew.