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Remember! No 1230 or 130 on wednesday 10/23/13 WOD for Wednesday 12/23

October 23, 2013

Strength-  3×3 Pullup For load.  Locked elbow.  No demand that you dead stop.  If you can rebound and pull from rep 1 to 2 and from 2 to 3 you can do so.

 

Strength 2-  Work your kip, butterfly or muscleup for 8 minutes.

 

Work-  Spend 15-20 Minutes in Zone 1 (break a sweat pace) on any mode you like.  If you dont have decent double unders you MUST spend your first 4 minutes practicing.

or

CrossFit Open Workout 11.1

10 Amrap  

30 Double unders

15 Power Snatches @ 75/55

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7 comments

  1. Glad I looked lol

    Alex Paen Broker in Charge Coldwell Banker Sea Coast Advantage 910-540-4562


  2. weighted PU’s 50×3, 50×3 70×3

    WOD 4 rounds 70 singles. 65lb for snatches and did 3 singles for 1 DU


  3. Pull-ups bw 174+77, 82, 82.75
    251, 256, 256.75=2291.75

    11.1=5 complete + 13du


  4. BW x 2, 1+ for 7, then epic fail x 1. Work 6 rounds 30 DU


  5. I made up DL and SP today.
    DL = 2,522 (250×3, 255×3, 257×1)
    SP = 750 (75×3, 85×3, 90×3*) PR


  6. Pull ups. BW plus 65, 60, 60
    Work. Practice double unders


  7. pull ups after thurs work: +5×3, +7.5×3, +10×2



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