Tuesday, April 12, 2016



For time: 12 min cap
50 unbroken double unders
40 unbroken thruster (75#/55#)
30 unbroken med ball sit ups 20/14 (GHD SU only if DU and thrusters were unbroken RX)
20 unbroken burpee pull up
10 unbroken hang squat clean (185#/125#)
 
*every time you break, either complete 3 burpees and resume OR start over if you think you can get all reps unbroken.
 
Optional
200m plate overhead carry
200m 2-arm front rack KB carry
200m farmers carry
 
MOB WOD:  set clock for 4 min
1min: calf stretch R
1 min: calf stretch L
1 min: banded shoulder distraction R, 1 min L

13 comments:

  1. 90 (50 UB double unders first attempt, trying for thrusters unbroken 14,10,14,10,8 - unsuccessful)

    Asa

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  2. Optional - 45# plate, 35# KBs, and 53# KBs

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    Replies
    1. 30-20-10 UB (20# med ball, strict pull up, 135# squat clean)

      Done!

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  3. Quite impressed with the 5 am class this morning!!! A lot of reps finished!!

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    Replies
    1. It was a good workout! Thanks for the encouragement!

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    2. This comment has been removed by the author.

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  4. Between Asa's ramblings and the two Unknowns with similar opinions, this blog has me confused today.

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  5. Wod rx'd 8:47 with GHD, Didnt have to break so no burpee penalties!! I was pleasantly surprised I got through this. Thrusters were way better than I expected. I took a good 30 seconds before the Hang Power Cleans. Thank goodness for Shaun and Richard cheering me through those. Did Optional with 45 lb plate, then 35's for kbs

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  6. I was able to complete 144 reps RX. Those thrusters hurt so bad. I don't like "unbroken" in any WOD.

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  7. Great job everyone! Hard WOD today! Great programming Amy:)

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  8. Great WOD! Very tough... 100 reps (DUs, DB thrusters 35#)

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  9. Tough one. 10:28 GHD it took me 5:17 to do the squat/power cleans after 2 reps I switched to hang power cleans due to knee and wrist pain . Did optional with 45# overhead then 50# on the carries

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