and this is 20-20..20

boxjumps

Warm-up – 10 minutes
1000m row

5 minutes to stretch the legs

Strength – 20 minutes
High bar back squat
2-2-2-2-2

In between each set perform a max set of T2B

WOD – 20 minutes
3 Rounds
20 Box Jumps (24,20); stand up on the box
20 Chest to Bar Pull-ups
20 HSPUs

Ca$H Out
3 rounds of
250 meter all out row
Rest = the time it takes you to to complete the row or do it with a partner
Then
3 rounds of 20/15 calories on the air dyne
Rest = the time it takes you to complete the air dyne or do it with a partner

20 Comments

  • JWhite

    03/22/2013 @ 6:18 pm

    Trying to do the each Open workout in a different state, in Austin at Crossfit Central Downtown, WOD 13.3 = 243.
    About 30 no reps on the wall balls, guess I didn’t learn my lesson when Goose yelled at me 2 months ago about this. Then a bunch of no reps just trying to jump up and grab the rings, i’m an idiot. Would re-test but my legs are feeling crisp after those 300 million air squats.
    Dudley – nice to see your back on the deer antler spray, good job buddy.

  • JWhite

    03/22/2013 @ 6:18 pm

    Trying to do the each Open workout in a different state, in Austin at Crossfit Central Downtown, WOD 13.3 = 243.
    About 30 no reps on the wall balls, guess I didn’t learn my lesson when Goose yelled at me 2 months ago about this. Then a bunch of no reps just trying to jump up and grab the rings, i’m an idiot. Would re-test but my legs are feeling crisp after those 300 million air squats.
    Dudley – nice to see your back on the deer antler spray, good job buddy.

  • DePrizio

    03/22/2013 @ 5:04 pm

    Warm up: Done
    Strength: up to 255
    WOD 17:54 scaled to 10 HSPU. These things are getting better
    Cash out: Rowing with Will 45 secs per round. AirDyne 30 secs even per 20 cals.

  • DePrizio

    03/22/2013 @ 5:04 pm

    Warm up: Done
    Strength: up to 255
    WOD 17:54 scaled to 10 HSPU. These things are getting better
    Cash out: Rowing with Will 45 secs per round. AirDyne 30 secs even per 20 cals.

  • Petra

    03/22/2013 @ 3:33 pm

    Warm-up: done
    Strength: 155#. T2B: 15, 15, 14, 14, 13
    WOD: 19:11 with half HSPUs with an abmat. Very impressed watching Gillian do RX HSPUs next to me!
    Cash-out = Bail out

  • Petra

    03/22/2013 @ 3:33 pm

    Warm-up: done
    Strength: 155#. T2B: 15, 15, 14, 14, 13
    WOD: 19:11 with half HSPUs with an abmat. Very impressed watching Gillian do RX HSPUs next to me!
    Cash-out = Bail out

  • mattw

    03/22/2013 @ 2:49 pm

    anyone want to get weird and retest 13.3 on saturday morning?

    • Kenny "F'n" Powers

      03/22/2013 @ 2:56 pm

      I could be in for that.

      • Dave F

        03/22/2013 @ 3:56 pm

        Matt I was thinking 8:30 around the same time we did it last week.

        • mattw

          03/22/2013 @ 4:02 pm

          Perfect. I’ll get there around 8/830 as well. Need to warmup for this one……

          • Dave F

            03/22/2013 @ 4:13 pm

            sounds good

  • mattw

    03/22/2013 @ 2:49 pm

    anyone want to get weird and retest 13.3 on saturday morning?

    • Kenny "F'n" Powers

      03/22/2013 @ 2:56 pm

      I could be in for that.

      • Dave F

        03/22/2013 @ 3:56 pm

        Matt I was thinking 8:30 around the same time we did it last week.

        • mattw

          03/22/2013 @ 4:02 pm

          Perfect. I’ll get there around 8/830 as well. Need to warmup for this one……

          • Dave F

            03/22/2013 @ 4:13 pm

            sounds good

  • Will

    03/22/2013 @ 2:21 pm

    Warm-up: done
    Strength: 305# – did 5 sets of 10 T2B in between but didn’t go max reps in order to save hands for the C2B in the WOD
    WOD: 19:13 – scaled to 10 HSPU per round. I am really not built to do these but they’re getting better
    Cash-out: done – Airdyne was misery

    Legs were pretty tired/sore going into today, and the squats/row/Airdyne/box jumps have successfully compounded the feeling

  • Will

    03/22/2013 @ 2:21 pm

    Warm-up: done
    Strength: 305# – did 5 sets of 10 T2B in between but didn’t go max reps in order to save hands for the C2B in the WOD
    WOD: 19:13 – scaled to 10 HSPU per round. I am really not built to do these but they’re getting better
    Cash-out: done – Airdyne was misery

    Legs were pretty tired/sore going into today, and the squats/row/Airdyne/box jumps have successfully compounded the feeling

  • Kenny "F'n" Powers

    03/22/2013 @ 1:27 pm

    warm up: done
    Strength: worked with goose daddy…got up to a whopping 235. I think I did half of what goose did. T2B – 21, 17, 15, 12, 13
    WOD: 17:01
    Cash out: almost said F it but I did it…

  • Kenny "F'n" Powers

    03/22/2013 @ 1:27 pm

    warm up: done
    Strength: worked with goose daddy…got up to a whopping 235. I think I did half of what goose did. T2B – 21, 17, 15, 12, 13
    WOD: 17:01
    Cash out: almost said F it but I did it…

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