Regional WOD 1 – Day 3

May 21st, 2014

Category: Competitor

Regional WOD 1 – Day 3

Goose muup

Goose

Warm-up
3 Rounds
15 Calorie Row
12 Wallballs
9 Clapping Push-ups

-Spend 6 minutes mobilizing lats and shoulders

Gymnastics
3 Rounds (Not for Time)
10 Strict Chest to Bar Pull-ups
10 Strict Handstand Push-ups
1 Max Effort L-sit hold

WOD (35 Minutes)
Individual Regional Day 3 WOD 1
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips 50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

*Open-  35 Reps

DISCUSSION 13 Comments

  1. Courtney Kayser 05/22/2014 at 4:08 am

    Knocked this out sort of.

    3 minute AirDyne (No calorie count since they’re old…)
    22″ bench
    155# DL
    10# ball

    30 reps each —> 33:00

    The ring dips killed me. This gym has them mounted way too wide for me.

  2. dudley 05/22/2014 at 1:24 am

    29:44. just brutal.

  3. Mike Brown 05/22/2014 at 12:04 am

    33:58 RX 185lb DLs same as Quigs

  4. Marc Piccuirro 05/21/2014 at 11:29 pm

    32:51 ugh

  5. Courtney Kayser 05/21/2014 at 6:53 pm

    What could I sub for the row? We don’t have that machine here at the Academy.

  6. biscoe 05/21/2014 at 3:24 pm

    29:59 rx
    thought i was gonna yack in the parking lot afterwards – held it down though, don’t you worry

  7. Mike Quigley 05/21/2014 at 2:30 pm

    33:25 – scaled ring dips to 25, did 50 of everything else. did it at 185 – not because I wanted the extra 5#, but because figuring out how to get to 180# was too much math for 5:30am.

  8. Crowley 05/21/2014 at 1:22 pm

    29:27 rx – that was pretty awful from start to finish

  9. Rob Hassell 05/21/2014 at 12:17 pm

    29:49 – scaled ring dips to first 25 Rx and last 25 with red band