20 Unbroken KB Step Ups ( 2 @ 35#+16"/2 @ 26#+ 12")
20 Unbroken Pull Ups
4 times.
Then.
1000m Row
30 Thrusters 75#/53#
30 Box jumps 24"/20"
Then.
30 TGU's 53#/35#
Post times.
Coaching Tips: Scale load and movements to match your current fitness levels. Keep the KB's in the front rack position throughout the step ups. Both feet must be on the ground to start and both feet must be on top of the box at the finish, Tap the ground with both feet and go back on top of the box. Don't put the KB's down and don't come down from the pull up bar. Take as much time between attempts of the step ups and pull ups as needed to ensure unbroken sets are completed. Only one time through on the second and third workouts.
Hey Paul, I did WOD #2 in 12:44Rx
We have to have a witness to your performance, Amelia. If you can have a coach from SC confirm your performance, it’ll count. Good job, girl.
5:15am
Donna 10:38/16:37/-
Rose 11:45/12:18/-
Justin 11:37/10:28 Rx/23:25
Jeff D. 13:10/11:47 Rx/4:10 15
Rebecca 11:12 Rx/9:59 Rx/-
Paul 10:48 Rx/9:48 Rx/9:59 Rx
9:00am
Tony P. 9:50/10:36/—
Dusty 16:26/9:01Rx/9:20Rx
Chad 12:30Rx Tryout #3
Brad 10:56Rx/9:37Rx/13:54Rx
Valerie 14:12/11:00/—
Dano 16:57/8:51Rx/13:55Rx
Roselynn 10:44/9:24/—
Yvette 14:07/10:14Rx/10:13Rx
Kraig —/10:19Rx/—
Julia 10:19/—/14:31Rx
Matt 10:45/7:29Rx/10:20Rx
Robert 9:59Rx/9:49Rx/14:08Rx
10:00am
Don 8:26Rx Tryout #3
Teshina 15:45/8:03Rx/6:55Rx
Dana 16:32/11:47/8:53
Any idea on the days for the next 2 tryout workouts? I’m trying to arrange my calendar so I can make it to the gym two more times this week so I can get those two workouts in.
Thanks,
-David K.
12:00pm
Jonathan 17:39/12:17/—
Karen 11:30/11:33/8:00
Deanna 15:08/15:08/10:49
Amelia Tryout #3 11:11Rx
Jake DNF/10:07Rx/—
Ja’Rodd 15:10(3 rounds)/10:20Rx/—
Ed DNF/8:16Rx/—
Briley 12:12/10:01Rx/—
Amelia trying to cheat…you got called out!@! ;p
David,
Tomorrow’s workout is going to be a chipper for those trying out for the team and Friday’s will be more strength based. That should pretty much cover all bases for tryouts. For special circumstances, I’ll give another day or two to those that can’t meet that schedule.
CHIPPER!!! AHHHHHH!!! I was hoping to avoid that word for at least a month! Haha!! Tony, I am no cheater!! How dare you!! 🙂 The truth is that I did the workout last night and Teshina AND Jon witnessed it (Paul just thought I was still on vacation).
Hoolia, great slide show but you didn’t need to use my “high beams” as the opening shot. You know how excited I get during a work out.
Slight clarification the kettle bells were 32K or 72lbs.
Don, way to rock wod #3! What’s gotten into you?????
Newman, I assume you are referring to your “Mipples” or “Man Nipples.” Gracias on the KBs.
5:00pm
Mike S.-/15:01 Rx/-
Diana 8:22 Rx/8:41 Rx/6:39 Rx
Tyler 13:50/12:27 Rx/-
Joe O. 17:24/9:28/-
Jennifer O. 17:30/12:55 Rx/-
Sara O. 26:07/12:32 Rx/
Miry 27:10/13:05/-
Jennifer B. 26:10/15:05 Rx/-
Andrea 12:40/14:37 Rx/8:58
Jim D. 15:30/9:56 Rx/7:36
Scott 8:27/9:12 Rx/7:36 Rx
Michell St.J. 10:40/11:42 Rx/-
Sonya 29:25/13:00 Rx/-
Dawn 15:20/10:25 Rx/7:18
Chris 14:45/ 10:39 Rx/-
Emily 8:07 Rx WO # 1
6:00pm
Mike H. 20:26/15:14/11:55
Joe 9:48/8:17/-
Jessica 18:33/13:19/-
Mike 14:40Rx/12:49Rx/17:30
Clair 16:37/11:59Rx/-
Tina 12:57/11:57/-
Christine 19:45/14:34/-
Liza 17:15/20:41Rx/18:02
Pam 16:37/10:57/-
This was a tough one, nice work everybody!
Emily you are doing amazing at these WODs!! I’m glad you are trying out!!! Keep kicking ass!
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