Double WOD

  • March 5, 2013
  • By :
IMG_6699
Studley

 

Warm up
2 minutes of 11ft wallballs

Athletes Choice –
Spend 15 minutes walking on your hands and/or overhead mobility

WOD 1 – 12 minute hard cap; scale accordingly
Seven rounds for time of:
7 Push jerk
7 Chest to bar pull-ups
7 Burpees

Rest 10 minutes

WOD 2 – 12 minute hard cap; scale accordingly
3 Rounds
30 Wallballs @ 11ft (20,14)
10 Power Snatch

Games/Regional – (155/105); (115/80)
Open – (135/95); (95/65)

CA$H Out
With a partner:
Tabatta L-sit holds (try and make each one perfect)
Switching every 20s interval
Ex. 20s partner A
10s rest
20 partner B
10s rest
20s partner A…

Notes – l-sits can be done on the rings – perfect l-sit is with the feet pointed straight ahead and above or in line with the hip and knee; locked out, shoulders back and down and stacked on top of the hips.

14 Comments

  • Rhino

    03/06/2013 @ 2:59 am

    WOD 1: 10:19 at 155, hip was hurting so skipped 2nd for mobility/wimped out

  • Rhino

    03/06/2013 @ 2:59 am

    WOD 1: 10:19 at 155, hip was hurting so skipped 2nd for mobility/wimped out

  • McGuire

    03/05/2013 @ 11:46 pm

    Warm up: done
    Wod 1: 7rds @ 135#
    Wod 2: 11:31 @ 95#

  • McGuire

    03/05/2013 @ 11:46 pm

    Warm up: done
    Wod 1: 7rds @ 135#
    Wod 2: 11:31 @ 95#

  • Amy C.

    03/05/2013 @ 9:31 pm

    Warm up: done
    WOD 1: 6+16 @95#
    WOD 2: 9:03 @65# & 10# Med Ball
    Cash-out: Done. Is that my problem? Thunder thighs? haha!

  • Amy C.

    03/05/2013 @ 9:31 pm

    Warm up: done
    WOD 1: 6+16 @95#
    WOD 2: 9:03 @65# & 10# Med Ball
    Cash-out: Done. Is that my problem? Thunder thighs? haha!

  • DePrizio

    03/05/2013 @ 6:12 pm

    Warm-up: done
    OH mobility/handstand walks: done
    WOD 1: 6+ @145#
    WOD 2: 10:20ish @115#
    Cash-out: done. Ditto on the thunder thigh

  • DePrizio

    03/05/2013 @ 6:12 pm

    Warm-up: done
    OH mobility/handstand walks: done
    WOD 1: 6+ @145#
    WOD 2: 10:20ish @115#
    Cash-out: done. Ditto on the thunder thigh

  • mattw

    03/05/2013 @ 2:52 pm

    anyone working out at 7pm? wod looks like a doozy

  • mattw

    03/05/2013 @ 2:52 pm

    anyone working out at 7pm? wod looks like a doozy

  • Schurko

    03/05/2013 @ 2:09 pm

    warm-up: check — actually walked on my hands a bit today instead of just falling on me face
    WOD 1: 11:30ish? @ games CTB better but still bla
    WOD 2: 9:10 @ games
    Cash-out: done. my thunder thighs do not make L-sits easy.

  • Schurko

    03/05/2013 @ 2:09 pm

    warm-up: check — actually walked on my hands a bit today instead of just falling on me face
    WOD 1: 11:30ish? @ games CTB better but still bla
    WOD 2: 9:10 @ games
    Cash-out: done. my thunder thighs do not make L-sits easy.

  • Crowley

    03/05/2013 @ 1:58 pm

    Warm-up: done
    OH mobility/handstand walks: done
    WOD 1: 6+13 @145#
    WOD 2: 12:00 @95#
    Cash-out: done

  • Crowley

    03/05/2013 @ 1:58 pm

    Warm-up: done
    OH mobility/handstand walks: done
    WOD 1: 6+13 @145#
    WOD 2: 12:00 @95#
    Cash-out: done

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