Wednesday Workout: 2 min on, 2 min off

Skill

Work on rope climb techniques (leg wraps, legless, etc.) for 10 minutes.

WOD

Level 1

3 rounds of 2 minutes each (rest 2 minutes between rounds):

  • Wall Ball (14/10#) x 20
  • Ring Row x 10
  • SIngle-Under x max reps

Level 2

5 rounds of 2 minutes each (rest 2 minutes between rounds):

  • Wall Ball (20/14#) x 20
  • Pull-up x 15
  • Double-Under x max reps

Notes

  • The goal today is all-out effort within each 2-minute interval.

21 thoughts on “Wednesday Workout: 2 min on, 2 min off

  1. OMG, I misread this and thought Level 2 was a 38 minute WOD.

  2. Level 2, but a little modified–5 rounds of:
    20 wall balls at 14#
    10 kipping pullups
    Single unders

    30-50-30-30-20 (numbers are approximate, I can’t remember exactly)

  3. Is that Jesus or a pirate bride?

  4. L shape rope climb from floor
    WOD: RX /single unders
    76/67/64/57/67

    Did 15 pullups each round…ouch

    Does anyone want to start training/do the bench press/2 mile run event with me???
    just started training today

    1. what % of BW do women do? If it’s like 75% …I’m game.

      1. Not sure, I’m not 100% sure if it’s divided by women/men. I do know that I’m going to have to do 100% of my weight…did 15 minutes of 5 reps on the minute every minute of body weight after the wednesday workout…first time benching in 6 months….woof

      2. I wish it were BW squats instead šŸ˜›

  5. Jason (edited)

    Level 1 (5 rounds)
    51, 42, 37, 43, 17

  6. 3 rnds Rx 45-41-10 = 96 DUs

  7. 43, 35, 25, 31, 18

  8. 55, 52, 37, 62, 58 (12# WB rds 1+2, 10# rds 3-5, 10 PUs rd 1, 5 PUs rds 2-5)

    I was all over the map on this one. Lots of mid-WOD adjustments. I really want to work on getting consistent kipping PUs, so I scaled the reps way back. Also my first time trying the 12# WB. It’s amazing how much more difficult 2 little pounds can be.

  9. Level 2 rx:
    54,43,34,21,13 (or something like that)

  10. 17, 6, (switched to 10 pu’s), 34, 26, 17
    WB- 12#

    1. Did 2 leg-less rope climbs

  11. Out at Crossfit Stapleton in Denver tonight

    The Stapleton Tailpipe
    In 10 minutes
    Row 1k
    50 Wall Balls 20#
    50 Double unders
    Toes to bar
    Score is T2B reps

    Got 44 reps

    Breathing at 5280′ after coming from sea level is HARD!

  12. Level 1 (WB: 12# for rds 1-2; 10# for rds 3-5)
    51, 35, 10 RRs, 17, 9 RRs… I think.

  13. L-sit rope climb from the floor, 5-6x

    WOD: RX, 249 DUs total, can’t remember the exact per-round score.

  14. 71,58,39,35,36….shoulder failure. ughhh

  15. Level 2
    84,83,102,88,56 = 413 Rx

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