WHITEBOARD – 22 MAR 2011

Posted by beyultraining on March 21, 2011 · 8 Comments 

WORKLOAD:

Buy-In:

  • 100 Double Unders or As many as you can get in 3 minutes.

30 Minute Counting Clock:

Every Three minutes perform the following:

  • 1 Rope Climb
  • 8 Strict Ring Dips
  • 1 Rope Climb

Notes: If you are not proficient at the rope climb sub it to planked inverted rows (6 Each Climb) or the planked rope pull-up (standard sub for rope climb).

Goal is to complete the work as fast as you can with maximum rest in-between rounds.  Ring dips are to be performed without a kip if possible and rope climbs to be done with a leg wrap or pinch.  (Work the skill).

 

 

 

Filed under Workouts of the Day

Comments
8 Responses to “WHITEBOARD – 22 MAR 2011”
  1. Brennan's avatar Brennan says:
    March 22, 2011 at 6:34 AM

    2:45 for DUs

    WOD – Check! as rxd (I am thoroughly worn out from this wod)

    Thanks for joining me this morning Michael

    Reply
  2. grzm's avatar grzm says:
    March 22, 2011 at 7:22 AM

    Thanks for letting me join in 🙂
    No buy-in
    7 rounds
    6 rounds subbed rope climb
    Subbed ring dips with 3 x 5 second ring stand holds

    Reply
  3. The Champ!'s avatar Daniel Kramli says:
    March 22, 2011 at 2:13 PM

    doubles…

    wod, learned the speed grip, if that’s what’s it called.

    Reply
  4. Dedik's avatar Dedik says:
    March 22, 2011 at 3:28 PM

    San Francisco Crossfit wod:

    “Texas Cardio”

    One the minute with a partner perform:

    2 full cleans 5 pushups

    20 rounds

    Pretty awesome to have your clean form analyzed by

    Reply
  5. Dedik's avatar Dedik says:
    March 22, 2011 at 5:09 PM

    K star himself. All cleans 155#

    Reply
  6. Robin Murray's avatar Robin Murray says:
    March 22, 2011 at 10:05 PM

    doubles
    did all rope clims with leg wrap
    ring dips done with elevated feet on a 24″ box

    2 mile run

    Reply

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