[youtube=http://www.youtube.com/watch?v=dBnniua6-oM&fs=1&hl=en_US]
Strength
Overhead Squat 5-5-5-3-3-3
WOD
Annie
50-40-30-20-10 of
- Double Unders
- Situps
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
[youtube=http://www.youtube.com/watch?v=dBnniua6-oM&fs=1&hl=en_US]
Strength
Overhead Squat 5-5-5-3-3-3
WOD
Annie
50-40-30-20-10 of
50lbs. for OS
13:55 for wod- 10 du’s at beginning of each round followed by 3/1 su’s
Sub back squat: 111#
12:41 Rx
OHS: 99#
WOD: 10:47 Rx
*unanchored
OHS: 50#
WOD: 14:05 Rx
Hurt my knee booooooooo
OS: 62#
wod: 8:13 subbed 25-20-15-10-5 of 25# kb swings for du’s
OHS: 55-67-67 x 5, 77-77-89 x 3
Annie: 8:49 Rx (including 50 straight double-unders!)
nice work on the DUs!
way to go champ.
me, too!!! Nice work, buddy.
67-77-89-89-89-111
6:22 RX
45-45-55-67 (5)
72-77 (3)
Ben advice on form: grip ground feet, rotate knee outward, then pull yourself towards the floor with a focus on your hip flexors (don’t think about hips back, think down)
WOD 7:04 Rx
what is the single under sub? Just trying to mentally prepare.
3/1. . . at least that’s what I did. it’s really not a bad WOD providing you can’t do sit-ups quickly (which at least I can’t)
The single-under sub is 3 to 1, but in terms of “preserving the stimulus,” perhaps a tuck jump is more akin to a double-under.
OHS: 67×3, 89×3
WOD: 10:35 Rx
OHS: 50×3, 60, 65×2
WOD: 9:00 Rx (PR by 5 minutes)
whoa sweet PR!
Nice!!
Woa!!! Awesome PR!
Thanks! What a difference being able to string DUs together makes…I don’t think my situps improved at all.
I bow to your double under awesomeness!
111, 121, 133, 143, 155, 165 (2)
6:56 rx
OHS: 45# all
WOD: 10:32
Ohs: 50×3/60/65×2
WOD: 4:49 rx
jesus….what’s the hurry big guy? you got somewhere to go?
*high five*
I think I had just started the second set when you finished. GREAT job:-)
OHS: 111 x (3×5); 133 x (3×3)
WoD: 7:55 Rx
OHS: 111 x 3, 133 x 3
WOD: 13:24 SU’s
oh squats 89×5
wod: 6:00 rx
OS: #25, 35, 45×2, 50×2
WOD: 11:59 sub 3/1 single unders
PR on OS
OHS: 99-111-111-121-111-111
WOD:6:20 RX
OHS: 67#, 77#, 82#; 89#, 99#, 104#
WOD: 6:58 (30 second PR)
sit-ups slow, double-unders fast (excluding the hiccup on attempt at DU #1, first 50 were unbroken, and then only 2 more mistakes made one in set 40 and one in set 30. 20 and 10 were unbroken).
OHS: 47,52,57 (3s), 64,69,69 (PR, but I haven’t done a lot of OHS)
WOD: 6:54
OHS: 133-155-177 x 5; 199-209 x 3; 221 (fail)
Annie: 5:07 rx’d (PR by 2:05!)
righteous!!!
OHS: 20,2×25,3×25
WOD: 14:26, 50,40,30; half du, half 3/1 su, 20, 10 all du
OHS: 20,20,25,25,25,30 (worked on form)
WOD: 13:58 (3/1 su’s)
Practiced Form on OHS- just getting back to squats after knee crap
WOD: 10:21- subed KBS @25# (25,20,15,10,5) for DU’s
Then did about 50 single unders after the WOD with no knee pain at all. YAY!!
100 Burpees for time 6:52 in 107 degree tx heat…ouch
OHS: 25, 35, 45; 45, 50, 50
Annie: 8:50 rx
OHS: 45,50,55,60,67,67
WOD: 10:35 (scaled to half DUs)
Backsquat: 35#, 35#, 35#, 35#, 45#
WOD: 12:52
WOD included 3/1 single unders
OHS: 25X3, 30, 35, 37
WOD: 9:12 (subbed DUs with SUs)
OH squats 20, 20, 20, 25, 25, 25, wod 11:44
OHS: 65, 85, 95, 105, 105, 115
WOD: 10:48
OHS: 60KG, 60KG, 70KG, 70KG, 70KG+10lbs. (2), 70KG+10lbs.
WOD: 6:42 Rx’d
6:41 rx
7:36 rx