WOD 5/21/14
8 Minutes of Lumbar/Shoulder/OH/Ankle Moblity
A- WU- For Time: 100 Double Unders -3 Minute Cap + 2 RNFT of: 30 Seconds Crab Walk Forward/5 Skin The Cat (Slow/go as far as you can comfortably)/3 Strict Ring Dip (slight turn out at the top of the support position)/3 Strict False Grip Ring Pull Up (full turn out at the bottom of the hang) -6 Minute Cap
B- 6-7 Minutes To WU WallBall, C2B, Pistol, D.B. Snatch + 2013 Regionals Event 4= For Time: 100 Each: WallBall (20/14-10′)/C2B Pull Up/Pistols Alternating/D.B. Snatch (70/50) -25 Minute Cap
Notes: If necessary scale WallBall to 9’/Scale C2B to kipping pull up or banded pull up/Scale Pistol with band or partial ROM/Scale D.B. Snatch with lighter weight or with a 2/1.5 Pood KB Snatch/Must complete all WallBall before advancing to C2B Pull Ups and all C2B Pull Ups before Pistols etcetera/If unable to finish in time cap, score is 25:00 + 1 Second penalty for every rep not completed/WallBall standard is the same/For Pull Up, any style will do as long as it starts with arms straight at the bottom and at the top chest making contact with the bar at some point below the clavicle/On the Pistols athletes must alternate legs every rep/If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg/D.B. Snatch starts with D.B. on the ground and finishes with D.B. locked out (fully extended) overhead/ Athletes must control D.B. to the ground with one or both hands at the completion of each Snatch/If at any time during this workout a D.B. is dropped from overhead that rep will not count and must be repeated/For D.B. Snatch athletes must alternate arms every rep.
C- 6 Rounds of: 30 Seconds Tuck Up/30 Seconds Plank; No Rest Between Rounds
question- if we already know that we have to scale this workout- any chance we can do it in the form of 10 rounds of 10 reps of each movement- so you can move throughout the workout?
Good question Tina. I know other people were thinking the same thing.
Scaling this WOD to the appropriate weights and heights would be in my opinion the approach that HQ was looking for.
Well, this looks vicious. See you at 7:00!
http://crossfitworkouts.com/rich-froning-world-record-at-2013-regionals-event-4/
In case anyone is interested in trying to beat fronings time
A- DU’s 1:17 (PR)
B-switched movements every 6:15ish
Wall Balls – 100 (took 6:30)
C2B – 35? (plus or minus 1)
Pistols – 36
Snatch @ 55# – 50
C- went home
Totally just realized I left my gymnastic grips by the pull-up bar with the tape… Can someone put those over to the side/somewhere safe for me? Thank you 🙂
Yes Mamm, they are behind my desk..
Thanks!! 🙂
WU- doubles skin cat, pull ups, ring dips .
B- For Time: 100 Each: WallBall (20/14-10′)/C2B Pull Up/Pistols Alternating/D.B. Snatch (70/50) -25 Minute Cap- I got the 100 wall balls/ 52 pull ups/ 60 pistols ( ruber band assisted) and then 65 dumbell snatches
A: 100 DU – unbroken 1min
B: 100 WB (5:10) / 80 Pull Up / 60 Pistols / 40 KB Snatch (53#).
Scaled the C2B to regular pull ups and scaled DB 70# to KB 53#. Wall Ball and Pistols were rx.
A: 100 DU – unbroken :52 sec PR (never got 100 UB!!)
B: 100 WB (4:59) / 60 Pull Up / 64 (tota) Pistols / 70 (total) DB Snatch
Scaled the C2B to regular pull ups and scaled DB 50# to 35#.
Wall Ball and Pistols were Rx.
Yes, I copied Cory’s layout.
A- WU- For Time: 100 Double Unders – 0:59 + 2 RNFT of: 30 Seconds Crab Walk Forward/5 Skin The Cat/3 Strict Ring Dip/3 Strict False Grip Ring Pull Up
B- 2013 Regionals Event 4= For Time: 100 Each: WallBall (20/10′)/Pull Up/Pistols Alternating/D.B. Snatch (55) – 100 WB (3:53)/100 Pull ups (didn’t do C2B and went over a little finished at 13:10)/34 Pistols/45 DB Snatch
C- 4 Rounds of: 30 Seconds Tuck Up/30 Seconds Plank; No Rest Between Rounds
Really wanted to pass out at when this was over. Ouch on so many levels lol
A: 100 DU – 00:56 PR
B: 100 WB (4:30, rest to 6min)/ 65 Pull Up / 54 Pistols rx / 90 USSR KB Swing (2 pood).
Sounds like you all kicked some ass. Great numbers on the leader board today.
Good work guys
warm up
100 DU – 1:13
WOD
100 WB / 50 C2B – 50 Pull Ups / 100 Pistols / 100 DB Snatch @ 55#
Time 34:59
My quads are smoked. This workout beat me mentally. I was happy just making the cap with 1 second to spare.
So this was as bad as I thought it would be…
A) 100DU’s 1:11 + Mobility work
B) 2013 Regionals Event 4
6:15 Wall Balls = 100
6:15 C2B Pull Ups = 55
6:15 Pistols (green band assist) = 56
6:15 DB Snatch (55lbs) = 69
All in all, pretty brutal.
C) 3rds of 30/30 tuck-up & plank
Extra Credit) Muscle Up (fails) & HSPU