Unbroken

Apr 27th, 2015

Category: CrossFit

Unbroken

Sumit

Sumit

IMG_0545 (2)Body Work at CrossFit Southie
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Strength
Back Squat
3-3-3-3-3
– Between Sets complete 5 Single arm DB or KB strict presses on each side

WOD
3 Rounds Unbroken Reps
20 Pull-ups
30 Wallballs
40 Double Unders

If the reps are broken up during the set you have the choice to start over or complete 12 burpees before continuing. If you were to break up the set more than once, you will be expected to still do 12 burpees each time, so plan accordingly

Level 2- 15,20,20
Level 1 15,20, 60 singles- not unbroken

Tonight’s Moskillity Class – 7:00-7:45pm in Southie Green with Coach Jones
Movement: Push Jerk – Overhead Pressing Movement’s
Mobility Area: Thoracic Spine – Triceps – Shoulders

DISCUSSION 10 Comments

  1. Joel 04/28/2015 at 4:00 pm

    Back Squat: went light 205*3
    WOD: 17:26 (14# WB, 60 singles)
    1: Unbroken
    2: Broke up the Wall Balls 14/16 – 12 burpees
    3: Broker up the Wall Balls 16/14, tripped on rope at #25 – 24 burpees
    Psyched to get all the pullups unbroken.

  2. jason barrow 04/28/2015 at 12:52 am

    Shout outs to Sumit up in this pic, 7PM CREW!

    Squat: 245×3
    WOD: 7:40 (10-20-30 scaling)

  3. Trevor Crean 04/28/2015 at 12:43 am

    13:14 Rx
    Unbroken pullups
    Broke the 3rd set of WBs up (12 burpees)
    Put on a clinic on ‘losing your cool’ for the final dubs. 4 total attempts, failing in the 30’s each time (12 burpees)
    Looking forward to southie sangy tomorrow!

  4. Brendan Cottam 04/28/2015 at 12:27 am

    295#
    12:58 RX broke up last two rounds of pull ups 12 and 8 so did a total of 24 burpees

  5. Petra 04/27/2015 at 2:50 pm

    Strength: 135#
    WOD: 12:51? 15/30/40 singles. Was happy to get 15 unbroken pullups, though the last ones were singles without letting go of the bar. Two sets of burpees between WB.

  6. Alec 04/27/2015 at 1:50 pm

    305×3, 10:22Rx. Almost all unbroken but messed up last set of dubs and no way was I doing burpees

  7. Brian M. Maser 04/27/2015 at 1:28 pm

    Strength: Week 1, Day 1 of Hatch – worked up to 276×4
    WOD: 15:11 Rx (everything UB up until 38th rep of last set of dubs – devastating – took me 3 more minutes to try them again, trip on the rope, submit to doing burpees, and finish)

  8. Frawls 04/27/2015 at 1:27 pm

    Back Squat: 255×4 Hatch program
    WOD: 16:10 Rx – way too many burpees

  9. Crowley 04/27/2015 at 12:57 pm

    back squat: 265×3
    wod: 10:44 rx – unbroken

  10. Jason 04/27/2015 at 11:43 am

    Strength: 275# x3
    WOD: 12:01 Rx. Thought I had it wrapped up at 10:40 but caught my right little toe on dub #39, so waited a minute and did the 40 over again. No burpees today.