Unbroken..

Jan 14th, 2014

Category: Competitor

Unbroken..

Shane

Shane

Warm-up
50 Double Unders
40 Scorpions
30 Air Squats
20 Push-ups
10 Strict Pull-ups
50 Double Unders

-Shoulder and leg stretching/rolling

Strength
1. Press
2-2-2-2
2. Front Squat
3-3-3-3

WOD (15 min hard cap)
3 Rounds for Time UnBroken
X Pull-ups
X Wallballs
X Double Unders

Games 30/25,30,60
Regional 25/20,25,40
Open 20/20/20

**If you do break up the set you can either restart that movement back at 0 or run 400m and finish the remaining reps**

Rest 5 minutes

Time Trial
1000m Row

DISCUSSION 8 Comments

  1. Mike Brown 01/15/2014 at 1:54 pm

    Press: 165*2, 170*1.5
    FS: 275*3
    WOD: Regional w/ scaled doubs
    Row: 3:44.5

  2. Joey 01/15/2014 at 3:11 am

    Had 30 min to get in everything today. That didn’t happen. :p
    Press: 190×2
    FS: 305×3
    WOD: 2 rounds, 11 min, lots of breaks in the 2nd round. 1st round only two breaks in the pull ups.

  3. Jules 01/15/2014 at 2:56 am

    Press 100×2
    Front squat 155×3
    WOD 13:40. Pull-ups 30/25/25. Thought 30 was games. Subbed kb lunges for wall balls. 60 dubs
    Row 4:38.2

  4. biscoe 01/15/2014 at 2:10 am

    press: 185×2, 195×1
    front squat: 295×3 – shoulda went for 315
    wod: dnf last rd of dubs
    row: 3:45

  5. Andrea 01/15/2014 at 1:39 am

    Press: 120×2
    Squat: 215×3 225×2
    Wod: 13:56 games
    Row: 3:38.7

  6. Melberg 01/15/2014 at 1:09 am

    Press 165*2
    Front Squat 300*3
    WOD 12:44 (20 pull-ups,25 WB, 40 dubs)
    Row 1000: 343.8

  7. Bish 01/15/2014 at 12:21 am

    Press 145×2
    Front squat: 295×3
    WOD: 12:43 Games
    Couldn’t row today

  8. Arik Pogrebinsky 01/14/2014 at 3:02 pm

    Press: 140
    FS: 257
    WOD: 2 @ Reg
    1000M Row: 439.3 (took a nap around 500M)