15 toes to bar
50 double unders
10 box jumps 30/24
B) front squat
Quickly find a 3 rep max
(The idea here is to quickly find a 3 rep max. Base it off of joe previous warm up sets are feeling. This shouldn't be multiple attempts at a 3 rep max. Attack it with a number in mind and based on warm up sets you either be modest with a few lbs or try to tie Pr or Pr. If your constantly working to much here, you will be fried out for c. And the point of C is for heavy volume at a consistenly more demanding percentage. )
C) front squat
3x3 @91 % of 3RM
D) 7 min
Max burpees to a 6 inch reach
If you want to be strategic here, download yourself a metronome app. Find a pace that puts you at 1 burpee every 3 seconds or 4 seconds. It will start off easy but will get hard. Every 3 seconds done perfectly will get you 140 burpees. Every 4 seconds will get you 105. But if you follow the metronome you have to maintain the pace. If you start of with the metronome and then fall to far behind, by the time you try to catch up, you will be too far behind.
Goal reps for men and women 100 minimum.
E) as soon as 7mins hits, perform 30 muscle ups for time.
A. Complete
ReplyDeleteB. 3 RM - 200!
C. Completed at 185
D. 96 burpees
E. 2 successful muscle ups.... Lots of failures. womp womp.
A. Done
ReplyDeleteB. Worked up to 265
C. Done at 245
D. 106 burpies
E. Full time including burpies was 14:35
A. Done
ReplyDeleteB. Worked up to 265
C. Done at 245
D. 106 burpies
E. Full time including burpies was 14:35
A) completed
ReplyDeleteB) 245
C) 225
D) 118 Burpees in 7min
E) 20:08 total time including Burpees and a significant break until I got called out by Chris.
I knew you were gunna post today, after you put up a good score.
DeleteA. Completed
ReplyDeleteB. 175
C. 160
D. 90 but I feel I could have done more, I took some long breaks
E. 8
A) Completed
ReplyDeleteB) 305lbs
C) 280lbs
D) 106 burpees
E) 15:31 total time
A) Complete
ReplyDeleteB) 3x320
C) 3x3 @ 291
D) 108 - Completed 27 in the first minute. Right arm slowly started to give out to a point where I couldn't raise my arm to hit the bar/target. Last 40ish were completed using only my left arm to hit the target and stepping up from the bottom of the burpee.
Did not attempt muscle ups.
DeleteThis comment has been removed by the author.
ReplyDeleteLet's try this again, thought I already published this...
ReplyDeleteA. Good
B. Took about 10 mins for a couple warm ups sets and jumped big to 205 (pr) then tried for 210 but failed the 3rd
C. All at 190
D. 91, and a new PR for this ol' bag as all previous attempts left me mid 80s or so
E. Didn't have much time and can't MU so did some strict pull ups
B)front squat 3rep max 265 (3 rep pr) only ten pounds lighter then the 1 rep I hit last week.(with belt)
ReplyDeleteC)done at 240(with belt)
D)99. I should probably do this again as it might be the worst open wod of all time for me. I just suck at burpees!!! cuz they r stupid!!!
E)skipped