Start The Week Off Right

  • February 12, 2018
  • By :
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

9 Comments

  • Thomas Patterson Jr

    02/13/2018 @ 11:40 pm

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

  • Joel Carpenter

    02/13/2018 @ 1:33 pm

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

  • Jason Barrow

    02/13/2018 @ 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.

  • Trevor

    02/13/2018 @ 1:08 am

    27:40 Rx

  • Ben Brauer

    02/12/2018 @ 7:07 pm

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

  • JT

    02/12/2018 @ 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

  • Dan Palermo

    02/12/2018 @ 3:57 pm

    28:30 RX

  • Kurt

    02/12/2018 @ 3:23 pm

    28:59 Rx

  • Sean Flannery

    02/12/2018 @ 1:42 pm

    Extra: 13:46
    WOD: 30:08 Rx

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