Thursday 11 November

Craig crushing box jumps

Obstacle Course:
8 rounds for time of
3 ground to overhead (m: 135 lb, f: 80 lb)
1 crawl under the barbell
1 over the pullup bar
2 over the plyo box (m: 24″, f: 18″)
Cash out: 1 rope climb (15′)
The intent of this WOD is an obstacle course.  Athletes begin with 3 reps of ground to overhead (power clean and jerk or power snatch recommended). Athletes then run to the center of the gym and low crawl under barbells stationed on racks at the lowest setting. After the low crawl athletes then must get over any pullup bar any way they choose. They then run outside and must get over a 24″ or 18″ box (hurdling or step-up/down both allowed) at the edge of the rollup door and continue around the side of the warehouse. Athletes will then get over a box of similar height positioned by the side of the warehouse. Finally, athletes enter the front door via the most direct route possible and begin the next round. To complete the WOD each athlete finishes with a single rope climb. Time stops when the athlete tags the rafter at the top of the rope. Only one rope climb is performed during the entire WOD.
If you’re a little confused, don’t worry. Your trainer will make everything clear before the WOD begins.

7 thoughts on “Thursday 11 November

  1. Finished 9 rounds in 9:51 rx’d. That’s what I get for not knowing how to count. Over the pullup bar got me in the later rounds. Wasted a lot of time there.

  2. I really enjoy the obstacle course workout because everyone is just getting after it and there’s some much going on. I think it’s good to have the chaotic factor into a workout for variety. That’s something we need to be able to deal with under fatigue, IMO. Great time at 5:15!

    I did this one with the 6:30 class.

    8:08 Rx’d (about a 1 min PR from last time)

  3. I did gold with 65 pounds and completed it in 10:17 which is about 2 minutes faster than last time. Last time I only used 55# and I accidentally did push press instead of ground to overhead. Glad I could do it right this time (: Great 6:30 class, thanks for pushing me Brittany!

  4. 9:41 Rx’d
    (~1.5min PR)

    I had a lot of fun with the 6:30 class! Katie, you’ve got some rope skills! 😉

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