WOD 3/29/11
Warm Up- Coaches Choice
“SMURPH” For Time: Row 2K/300 Double Unders/200 KB Swing (1.5/1pood)/ 100 GHD Sit Ups/ Row 2K
Courtesy: Lloyd Briggery
[youtube http://www.youtube.com/watch?v=Pyy57bQnUjM&fs=1&hl=en_US&rel=0]
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April fool’s day isn’t until friday.
Warm Up- 30 air squat/20 sit up/ 10 Burpee
Smurph- 56:21 (12kg on KB Swing)
Hardest Work Out so far.
Green Baby Bell over and out!
Brutal! I would rename it from SMURPH to DEATH…
Warmup: 30 air squats/20 situps/10 burpees = 1:53
DEATH = 53:43 (used 16kg russian style on KBS)
are we doing this tomorrow morning ? I need to prep myself emotionally
LMAO……. No tomorrow is is the Week 2 Games Open WOD. You might still want to mentally prepare yourself.
😀
Brutal. Just brutal.
WU:
30 air squats, 20 abmat situps, 10 burpees
Total: 1:23
SMURPH w/ 20kg instead of 24kg because i messed up…
42:05
1st row: 7:18
2nd row: 7:42
TOUGH AS HELL.
Coach Dan
Ha! That was fun.
30 sqts, 20 situps, 10 burpees – 1.226 I think.
SMURPH rx’d… was hell. I was actually very happy with my DUs. I only had one round where it didn’t come to me fairly easy. The KBS got me. Got me good. I’m a little boy to me swinging such a big weight.
53:39
Iz you need a not like button… (;
That was a nice warmup for the games wod.
WU 30 air squats, 20 situps 10 burpees 1:37
SMURPH rx’d 46:38
shoulders were hurtin by the end with all the KB swings
My ARMS ARE BLACK AND BLUE FROM THAT EFFING JUMP ROPE. double unders i HATE you
But, during my last “round” of double unders, I finally, FINALLY did about 5 unbroken (I just wanted to get this shit over with).
warm up 30 air squats, 20 situps 10 burpees….1:20 or so
then that crazy smurph thing…KBS with 12 kg (started to use the 16 kg, but not ready for it just yet) I finished somewhere between Marina and Tammy (54 minutes and some seconds)
then i ran home (2 miles) because I’m a masochist…..(and when people see my arms tomorrow, they are REALLY going to think I’m a masochist)
Awesome job! Getting those DUs is amazing. It’s a difficult skill, so congrats!
Game on! 15 minute amrap: 9 deadlifts 155#, 12 pushups (competition), 15 24″ box jumps. I’m looking at those push ups…
Lloyd – I better not find you on the street ! HA.
This was nasty – not sure if this was worse then Murph.
I broke this WOD up into 5 rounds of 60 / 40 / 20. The KBS were american style @ 24kg and my range of motion is getting much better on the GHD – just past parallel.
SMURPH – 41:30
And my warm up was 30 Air Squats / 20 Sit Ups / 10 HSPU – 1:15
And I did my full amount of HSPU (29) at the end of the WOD – actually forgot I had done 10 already. Only 2 MF’ing days left!!!!
Awesome, dude, you killed it!
Smurphette! broken into 5 rounds.
60 du
40 kbs american style @ 12 kg
20 GHD situps
total time 46:28
PR on Du tonight at 17 unbroken.
I love to stay and play after the workout. Practiced my rope climb with a summit to the ceiling. LOL. Practiced toes to bar. Good times….
Congrats on the doubles!
Good job on DU’s.. I also PR’d on mine 🙂
Awesome!
Because it probably would have taken me all night to do that many double unders, I subbed tuck jumps (1 to 1). Else, as rx’d: 46:30
Pretty hellish!
What a beast, I still can’t believe you did 300 tuck jumps!
“SMURPH” For Time: Row 2K/300 Double Unders/200 KB Swing (1.5/1pood)/ 100 GHD Sit Ups/ Row 2K
Finished the 1st 2K row in 7:52 and 8:21 on the 2nd 2K… my final time was 43:34 Rx’d
After about the 3rd or 4th round, I really got into it—GOOD TIMES!
Thanks for the push today on that last 2K and nice job on the WOD Lloyd.
and 29 HSPU’s
Nice, dude!
SMURPH- 45:13
1st 2k@ 8:12 and last at 8:42
29 HSPU’s