Regional WOD 1 – Day 3 – CrossFit Southie

May 21, 2014
By : Retta

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

13 Comments

Courtney Kayser

05/22/2014 @ 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.
dudley

05/22/2014 @ 1:24 am

29:44. just brutal.
Mike Brown

05/22/2014 @ 12:04 am

33:58 RX 185lb DLs same as Quigs
Marc Piccuirro

05/21/2014 @ 11:29 pm

32:51 ugh
Courtney Kayser

05/21/2014 @ 6:53 pm

What could I sub for the row? We don’t have that machine here at the Academy.
- Shamwow
  
  05/21/2014 @ 7:04 pm
  
  Do you have an air dyne? Biking for cals might be the next “best” thing.
  - Courtney Kayser
    
    05/21/2014 @ 9:55 pm
    
    Yep! We have a couple. Just not sure if they work.
biscoe

05/21/2014 @ 3:24 pm

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

05/21/2014 @ 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.
- alden
  
  05/21/2014 @ 3:02 pm
  
  hahaha, this is great
- Shamwow
  
  05/21/2014 @ 7:04 pm
  
  …says the engineer.
Crowley

05/21/2014 @ 1:22 pm

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

05/21/2014 @ 12:17 pm

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