13.3 – Stack Up

  • February 7, 2014
  • By :
Tracy
Tracy

Warm-up (5-10 minutes)
50 dubs
20 bandy side steps
20 bandy pull aparts
25 scap push ups
10/7 deadhang pull ups
50 dubs

Oly
EMOM10
Split Jerkx3 @ 80%
Working on technique and speed. Do not scale up

Open WOD 13.3 (30 Minutes)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target, 14lb ball to 9ft Target)
90 Double-unders
30 Muscle-ups

Partner up and have one athlete judge the other athlete’s repetitions

CaShout (10 minutes)
3×15 GHD sit-ups with

18 Comments

  • Manny Rodriguez

    02/08/2014 @ 2:30 am

    Warm up done, 155# emom working on technique, 241 reps first time ever!!

  • Bish

    02/08/2014 @ 2:11 am

    Legs were not feeling it today, 159, 3 less then last year. Wall balls took me forever!
    Jerks: some at 205 some at 185

    • Jul

      02/08/2014 @ 6:32 am

      9 dubs? Look at you go!

      • Bish

        02/08/2014 @ 12:08 pm

        Hahaha oops… 259

  • Dale

    02/08/2014 @ 1:12 am

    Did emom every other min 205×2, 225×3. 256 reps tied last year. Failed 3 mups, can’t be doing that

  • Pat p

    02/08/2014 @ 1:05 am

    Didn’t have much time today only did the wod
    263 (23 Mups) 6 more than last year boom.

  • Joey

    02/08/2014 @ 12:49 am

    EMOM10 – 225. the 9th and 10th round hurt so good. :p
    WOD:244
    $ out: 2 rounds. back was tightening up something fierce.

  • Rachel 'Goose'

    02/08/2014 @ 12:05 am

    Warm-up: x, Did an hour of Snatch/C&J work for Oly meet next weekend, Did wod w/class after-Got 253; improved tremendously in WB & DUs from last yr -did 50 straight WB then sets of 20/10 (got 243 last yr & had to do sets of 10/5 wb, singles to DUs and on) πŸ™‚

    Class cash out:750 row, 75 situps

  • Julie

    02/07/2014 @ 6:16 pm

    Emom power snatched today. Up to 105
    WOD 255. (15 MUps) 2 more than last year. Almost3 more couldn’t lock out in time

  • Arik Pogrebinsky

    02/07/2014 @ 3:05 pm

    EMOM: 195 x 2; 175 x 2; 145 x 6
    WOD: 244 + 1 Skin the Cat as compared to:
    3/15/2012 – 112
    3/21/2013 – 133
    1/03/2014 – 144
    FU WALLBALLS!!!!!!!!!!!!!!!!! (Thanks Berretta)
    $Out: 55,0,0

    • Joey

      02/07/2014 @ 3:33 pm

      Amazing improvement Arik!!!! Congrats!!!

    • Jascha

      02/07/2014 @ 8:30 pm

      Flippin’ fantastic, Arik.

      • Arik Pogrebinsky

        02/07/2014 @ 9:51 pm

        3 years ago, the first time I attempted Karen I got 65 Wallballs at 14 lbs in 15 minutes.

  • biscoe

    02/07/2014 @ 2:45 pm

    emom: started @ 225 x2 rounds, 205 x some amount of rounds, finished @ 185… was not feeling it this morning with that many split jerks
    wod: 241 reps @ rx… ended up getting 1 muscle up and then just missing 3 more
    obvi did the ca$h out…. ab$ for the weekend babyyyyy

  • Stafford

    02/07/2014 @ 12:22 pm

    Warmup done
    Emom @ 185 ( no missed rounds)
    Wod 13.3. 250 total reps (c2b subbed). Improved over last year by getting through all of the dubs
    Cash out. Did 30 reps. Had to leave for work

  • Mike Brown

    02/07/2014 @ 12:21 pm

    Oly:
    8 rounds @185. skipped 2 rounds. form was getting sloppy.

    WOD:
    150 WBs (finished same time as Biscoe and Stafford)
    180 Singles (new rope starting Monday)
    10 C2B’s

    Cashed out!

  • Goose

    02/07/2014 @ 2:04 am

    Ran for over an hour around Disney with Ames this am. Heading to CrossFit Mousetrap in the am

    • Goose

      02/07/2014 @ 4:36 pm

      Was able to make up the squats from earlier this week. 275 for all sets.

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