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Competitive Fitness 02.25.14

25
Feb

Competitive Fitness 02.25.14

Prep work

3 min of single skip jump rope
Then 3 sets of
10 beat swings
5 air squats

Workout of the Day
A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
Rest until fully recovered, and then…
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
Rest until fully recovered, and then…
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings
50 Double-Unders
Rest 3 minutes

Cool down
Mobility
Post results

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5 Responses

  1. Jonathan Douglas

    These Tuesdays are and will continue to be humbling. Great training this morning however, was able to work on a number of challenges, pretty much all the lighter athlete stuff. It was fun getting to test metal along with Clint and Ivan seeing them fly through the pull bar and double under sets.

    On to the workouts
    DU had to be broken up to include a whooooole lot of singles, was able to string together 20 two times during the morning.
    Thrusters provided and opportunity to breathe, while PUps were good to practice the frog-like butter fly.

    Workout B was good, box jumps were good, in effort to fly through them, could do better at standing at the top… toes to bar … well … toes to bar. I actually looked forward to breathing and on the burpees.

    Number C
    Ran first… got called out, then rowed the next two, got about 1:32 or so on first one, second row set was a smidge past 2:00. KB swings first round unbroken, next one broken 14 then 11? i that math right? Double unders… well… they were what we thought they were. Have fun friends.

  2. Judith

    A) 1. 2:19 2. 2:35 3. 2:45 DU helped me on time, the pull ups killed me on time.. Lol However some how I was able to do a few buttefly pull ups. I was happy… But my shoulder was done 🙁
    B. had to do V ups instead of t2b. 1. 2:19 2. 2:26 3. 2:28
    C. I run, thank god I did! It felt good. 1. 4:23 2. 4:24 3. 4:33

  3. A 1:14, 1:18, 1:30(don’t know what happened)
    B. 1:36, 1:39,1:41(burpees sucked, jumped 9″)
    C.3:16, 3:05:3:03( 400m run) enjoyed this and got to chase gina the whole time.

  4. Cash

    A. 1:44, 1:34, 1:50 … Unbroken pull-ups on ken round only 🙁
    B. 2:02, 2:07, 2:11 ….. Toes 2 bar was the most challenging !
    C. 3:07, 3:02, 3:06…. Marcos made me step it up to try and stay ahead if him in SOMETHING !! And he couldn’t yell at me for my horrible form on a WOD.. Finally :))) our group was awesome !

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