3 rounds of:1 min each max effort- Row/Rope Undulation/Double Unders

2 RFT of: 50 KB Swings(20/16kg)/40 Ball Slams(20/15)/30 Wall Ball(20/12)/20 GHD Sit Ups(Sit Ups)/10 HSPU(Push Ups)/5 Muscle Ups(pull ups)

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22 replies
  1. KurtRod
    KurtRod says:

    28:06 with strict HSPU+ (game style with extra 25# plates for greater ROM.)

    Second round of KBS killed my time. And the muscle ups were surprisingly hard. I just lacked strength by the time I got to them. Did not figure that they would be a problem.

    Reply
  2. KurtRod
    KurtRod says:

    28:06 with strict HSPU+ (game style with extra 25# plates for greater ROM.)

    Second round of KBS killed my time. And the muscle ups were surprisingly hard. I just lacked strength by the time I got to them. Did not figure that they would be a problem.

    Reply
  3. KurtRod
    KurtRod says:

    Wall balls –> NOTES: I would move off the medicine ball under the butt, because it becomes a crutch. It is fine as a scale to make sure you get depth, but you shouldn’t rely on it for a Rx’d. You should rely on your own muscles to stop your descent and begin your accent. This an old video for CrossFit, but helpful for seeing the common mistakes of the wall ball.

    http://www.youtube.com/watch?v=4XJm3u27fEc

    Reply
  4. cahill
    cahill says:

    3 rounds of:1 min each max effort- Row/Rope Undulation/Double Unders Rope undulation was freaking tiring. My grip is still off.

    2 RFT of: 50 KB Swings(20/12kg)/40 Ball Slams(20/15)/30 Wall Ball(20/12)/20 GHD Sit Ups(Sit Ups)/10 HSPU(Push Ups)/5 Muscle Ups(pull ups) 23:15 Kipped on the HSPU and used an abmat. i am getting better with this movement though and this makes me happy. I did chest to bar pull ups as I don’t have muscle ups in the arsenal yet. yet…
    23:15 Nice work Kurt, muscle ups are no joke

    Reply
  5. Bailey
    Bailey says:

    3 rds 1min each- row/DU/rope undulation- started off a little sluggish but picked it up towards the end, these morning wods are a whole different beast, takes me the first 15 min of class to wake up!

    2 RFT- 20:13 with lots of modifying
    Weights were rx’d, HSPU were with 2 abmats, no muscle ups(2012!) so did pull ups, back was hurting coming in today so did abmat sit ups instead of GHD, and 2nd rd did goblet squats in place of KB swings. This wod was a lower back killer for me, thanks Tammy for the help with modifying so I was able to finish 🙂

    Reply
  6. Nikki
    Nikki says:

    3 1 minute rounds of rope underlation, row, and “du’s”

    2 RFT: 50 kb swings @ 12kg, 40 ball slams @ 15lbs, 30 wall balls ( first round only got the ball to 7ft, second round I hit the lower to mid X) 20 ghd, modified to ab mat, 10 HSPU mod. To box pike push ups, and 5 strict pull ups, blue band assisted. 18 min and 27 seconds… I’d be proud if I didn’t have to modify almost everything, but I can honestly say I tried my best.

    Thank you Coach Tammyli for reminding me on form and for the encouragement. During the madness and coaching a client, Coach Iz still kept everyones spirits up by cheering everyone on…. Best Coaches in the Universe!!!

    Great class!!!

    Reply
  7. Marina
    Marina says:

    Warmup: 3 rounds of 1 min each: row/rope undulation/DU

    2 RFT:
    50 KB Swings @16kg
    40 Ball Slams @15lbs
    30 Wallball @12lbs
    20 GHD
    10 HSPU (used 2 abmats)
    5 strict pullups (used blue band)
    Time: 22:50

    Bailey- I’m with you on the muscleups in 2012! 😉

    Reply
  8. Ruthie Gemal
    Ruthie Gemal says:

    1 min Row/Rope/DoubleUnders for 3 rounds – those ropes are beasts.
    2 Rounds::
    50 KB Swings -16kg – only the 2nd time ever doing “american swings” yikes.
    40 Ball Slams -15lbs
    30 Wallball -12lbs – going from slams to squats was not easy.
    20 GHD – I used an abmat cuz when I was ready for a GHD, someone was on it (the shorty one)….plus, these looked freaky.
    10 HSPU – i started off using 2 abmats for a few reps then went to pikes.
    5 strict pullups – used red band except for last 2 reps i used blue.
    Time: 24:00

    Killah.

    Reply
  9. Head Coach
    Head Coach says:

    3 rounds of 1 min double Unders/rope undulation/row
    2 rounds of: 50 KB Swing 24kg/40 ball slams 20lbs/30 wall ball 20lbs/20 GHD sit ups/10 hspu/5 muscle up=20:48

    Reply
  10. Cory
    Cory says:

    Warm Up – 3rds

    2 Rds of: 50KBS @ 24kg / 40 BS @ 20# / 30 WB @ 20# / 20 GHD / 10 HSPU / 5 MU full turn out = 22:05

    I finished the first round in just about 9min but had some back spasms that really slowed me down on the 2nd rd of KBS, BS and WB. Really wanted to be closer to Coach’s awesome time but the body just didn’t have it today. Was happy with my full ROM on the GHD’s – they get better every time. If you have back pain doing them make sure you hang your butt over the pad, made all the difference for me.

    And great job Chrystie – those jumping muscle ups were looking really good. Ladies, the race is on for the first Female Muscle Up!

    Reply
  11. Cory
    Cory says:

    Warm Up – 3rds

    2 Rds of: 50KBS @ 24kg / 40 BS @ 20# / 30 WB @ 20# / 20 GHD / 10 HSPU / 5 MU full turn out = 22:05

    I finished the first round in just about 9min but had some back spasms that really slowed me down on the 2nd rd of KBS, BS and WB. Really wanted to be closer to Coach’s awesome time but the body just didn’t have it today. Was happy with my full ROM on the GHD’s – they get better every time. If you have back pain doing them make sure you hang your butt over the pad, made all the difference for me.

    And great job Chrystie – those jumping muscle ups were looking really good. Ladies, the race is on for the first Female Muscle Up!

    Reply
  12. Ryan
    Ryan says:

    2 ROUNDS= 50KB Swings 24kg/ 40 Ball Slams @ 20#/ 30 Wall Balls @20#/20 GHD/ 10 HSPU/ 5 Muscle ups ( jumping Muscle ups)
    Time= 19:31

    Could have gotten better ROM on HSPU but they were unbroken
    overall great workout.

    Reply

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