Triple X Royal Rumble

Pat P in the Hiz-ouse
Pat P in the Hiz-ouse

Warm-up
Row 1000m
Roll hammys on a box and stretch calves

Skill
Handstand walking
-Challenge yourselves to completing 50ft unbroken

Strength
Deadlift
3-3-3-3-3
-Flat back deadlifts only. If we see backs rounding then we will ask you to strip the weight.

WOD
In 21 minutes…
Every 3 minutes complete
X Calories on the Rower
X Box Jumps
X Burpee Bar Muscle-ups

Games- 25/20,10,6/4
Regional-20/15,8,4/2
Open-20/15,7,7 burpee pull-ups

You rest the remainder of the time that you have in the 3 minutes. Once the 3 minutes is up you must finish your round if you have not already and take the rest of the time off. If you need to take a round off in the first 10 minutes you must scale the later rounds.

18 Comments

  • Jul

    02/05/2014 @ 4:45 pm

    Deads 215×3
    WOD 5rds 15cal/10/4. 2rds games

  • Tracy

    02/05/2014 @ 3:10 am

    Deadlift-235-245-255-265(2)…working on form, Ill get there eventually
    WOD-4th end short by 1 BBMU- rested 5th end and finished the 6-7th rnds

  • Dale

    02/05/2014 @ 2:44 am

    Got 465 on deads. Really focused on keeping back neutral. Happy with that coming off injury. Only missed last 3 mups on round 7. Ran out if time. Decided to finish up after time ran out. Took about 20 extra seconds

  • Rachel 'Goose'

    02/05/2014 @ 1:53 am

    Getting better at HSW-need to work on moving faster/265 DL/ 4th round missed 1 MU, sat out 5 & finished rounds 6&7-Games

  • Andrea

    02/05/2014 @ 1:49 am

    Not the best night for me.

    Wod: 20, 10, 6 strict pu’s all 7 rounds

    I for sure know what I need work on.

    • Andrea

      02/07/2014 @ 6:12 pm

      made up deadlifts.. 290×3

  • Michael McGuire

    02/05/2014 @ 1:05 am

    Stayed light with the DL and worked on my form

    Wod: missed 2 rounds at games. Did an extra round at the end to make up for the reps.

  • Bish

    02/05/2014 @ 12:17 am

    Deads up to 435
    wod: took off 5th round Games.. Tough one to come back to after vacation

  • Pat p mofo

    02/04/2014 @ 11:46 pm

    Warm up
    Goose smoked me in that 1k
    Hand stands, I practiced holds, had some pretty good ones
    Deads up to 445
    Wod all rounds complete games)

  • Rachel 'Goose'

    02/04/2014 @ 8:32 pm

    Anyone interested in doing a Diane Fu seminar in March? In case your not sure who she is: http://fubarbell.com/about

    Here’s the link for the seminar:
    https://fubarbell.pushpress.com/open/subscribe/1ynr

  • biscoe

    02/04/2014 @ 7:17 pm

    strength: up to 505
    wod: completed @ reg/open (switched to burpee pullups in the 3rd round) – 0 missed rounds

    • biscoe

      02/04/2014 @ 7:25 pm

      good toastiez crew at 530 this morning by the way… way to bring the heat boys

  • goose

    02/04/2014 @ 6:39 pm

    405 for a few sets on the deads. missed one round on the WOD.at games

  • Joey

    02/04/2014 @ 4:01 pm

    What should I sub for the 25 cal row? and should I sub ring muscle ups for bar muscle ups? Thanks!

    • goose

      02/04/2014 @ 6:39 pm

      300m run would be a good sub. Do your burpees separate and then use a band and do bar muscle ups. ring muscle ups do not always transfer to bar muscle up since the transition requires more mobility, a bigger pull is necessary and the transition is a little different.

      • Joey

        02/04/2014 @ 7:12 pm

        Thanks goose! For the BMUPS, it isn’t that I can’t do them, I don’t have somewhere to do them. ๐Ÿ™‚

  • Shane Callaghan

    02/04/2014 @ 1:47 pm

    Warmed up.
    Strength: up to 395×3 PR
    WOD: Completed @ Regionals; no missed rounds

    Did handstands throughout the hour
    Bonus Strength: body weight bench @175#…1 set of 15 and 1 set of 10. Feel really good after that wod.

    GET SOME!!!

  • Mike Brown

    02/04/2014 @ 12:36 pm

    Strength:
    365, 385, 385, 385, 385
    WOD:
    Completed Open. 0 rounds missed.

    Hand Stand walks throughout the entire morning. Soon ill be walking into parties on my hands. NBD. Felt like i was getting the hang of it. Watched a Camille video last night…

    + Bonus Strength: 3 Sets of Bodyweight Bench Press @200#’s: 10 reps, 9 reps, 8 reps

    530Crew

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