Start The Week Off Right

Feb 12th, 2018

Category: CrossFit

Start The Week Off Right

Colm

Warm Up
2 Rounds
:40 on / :20 off
1. Double Unders
2. Row or Ski
3. Bike

Mobility
Calves
Forearms

Midline
Alternating Tabata
1. Hollow Rock
2. Plank Hold

WOD
3 Rounds
100 Double Unders
50/40 Calorie Row or Ski
25/20 Calorie Bike
5/4 Rope Climbs*
Rest 2 Minutes

Level 2- 50 dubs, 3/2 Rope Climbs or 10 ft climbs
Level 1- 100 singles, 40/30-20/15-5 Pull to stands
*Please remember to wear leg protection to minimize rope burn. Long socks, pants, shin guard, or some tape will do the trick!

Extra Work
30 Strict Handstand Push-ups
200ft Front Rack Lunge (155,105)
30 Kipping Handstand Push-ups

DISCUSSION 9 Comments

  1. Thomas Patterson Jr 02/13/2018 at 11:40 pm

    WOD: 37:48 (60 Dubs, 50 cal row, 25 cal bike,
    5 climbs)

  2. Joel Carpenter 02/13/2018 at 1:33 pm

    28:58 (100 singles, 30 cals, 15 cals, 5 climbs)

  3. Jason Barrow 02/13/2018 at 1:55 am

    I don’t know what’s going on. Trev gets me by 1 rep last week. Dan gets me by 1 second tonight. If any 7PM’ers want to dream crush me, now’s apparently the time. (everyone welcome but Jill)

    WOD: 28:31 Rx
    No dubs missed…since Thornton started it.

  4. Trevor 02/13/2018 at 1:08 am

    27:40 Rx

  5. Ben Brauer 02/12/2018 at 7:07 pm

    WOD: 30:13 Rx
    Extra: 16:53 Rx

  6. JT 02/12/2018 at 4:04 pm

    31:21 Rx
    Great test here, loved it.
    I had to break it down and made small goals.
    Primary goal was all unbroken dubs (last 2 rounds unbroken)
    Secondary goal was round splits within 1:00.
    All 3 rounds between 8:30-9:30

  7. Dan Palermo 02/12/2018 at 3:57 pm

    28:30 RX

  8. Kurt 02/12/2018 at 3:23 pm

    28:59 Rx

  9. Sean Flannery 02/12/2018 at 1:42 pm

    Extra: 13:46
    WOD: 30:08 Rx