Wednesday, September 7, 2011

MAX Reps


The 6am was rocking. Nearly a full house today.

SKILLS
Ropes: Climbing & Skipping

WOD - 20min AMRAP
**MAX
Double Unders
OHS
Pullups (Pushups)

THEN
Run 400m + 1 Rope Ascent

Finish with Pullups the 1st Rnd then Alternate Pushups
**Mistake Clause
If you make a mistake on any Attempt or are not happy with result, you can re - attempt. But you must run a 1/2 Gasser (At Speed) You only score your higher rep attempt. Not both.

Post to comments

6 comments:

  1. Skills: Homework as set by Captain V.

    WOD:
    Rd 1: 10, 30, 15
    Rd 2: 20, 27, 20
    Subbed rope climbs for ring dips. OHS @ 43kgs.

    Not happy with today's result at all. Rest day tomorrow and will hit the box again on Friday.

    ReplyDelete
  2. Skills: DU's & rope climbs
    WOD: DU 23,23,25
    OHS: 13,15,15
    PU:10,16
    2 gassers for Rookie mistakes on the DU,One for hitting the rope an then the bar. 

    ReplyDelete
  3. Strength with Jody
    Cleans
    49 x 1,52 x 1, 55 x 1, 50 x 7
    front squats
    54 x 1, 62 x1, 65 x 3
    drop sqts
    45 x3, 50 x 3, 55 x 3

    Wod 3 full rnds
    double under = 172
    43kg OHS =15
    C2B = 13
    10kg weighted pushups = 25
    400m = 1.2km
    rope climbs = 9

    Finished with single leg dead lifts , abs and stretches

    Adios Amigos

    ReplyDelete
  4. WOD:(SC) I RUN SHORT OF 3 RNDS
    EACH RND WAS 1 MINUTE DU ATTEMPTS EXCEPT FOR 2ND RND JODY ALLOWED ME AN EXTRA MIN AS I LOOKED LIKE GETTING CLOSE TO DOING 1
    10 OHS EACH RND WITH THE STICK (GREAT TO ACTUALLY SQUAT)PULL UPS 10 TOTAL(4)THEN (6) PUSHUPS 5 .. GOT TO THE REQUIRED HEIGHT 2ND AND 3RD CLIMB WOO HOOO!!! NEED TO PRACTICE DU NOW I CAN JUMP AGAIN

    ReplyDelete
  5. Skills: spent a lot of time spinning around on the black rope!

    WOD: 3 rounds
    Du: 17,31,31
    OHS: 15,13,11(I think) 20kg
    Pullup 3, pushup 6, pullup 3

    Rope climbs scaled.

    ReplyDelete
  6. Practiced Clean & Jerk to 85kg.

    WOD
    D/U 53,24,29,24
    OHS 1,4,2,4@60kg
    Pull 19,8 Hook grip is no good on kipping pullup
    Push 12,8

    ReplyDelete