Friday 8 April

Jason inverted pushups
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.


Compare to Thursday 11 November 2010 at CrossFit Impulse

10 thoughts on “Friday 8 April

  1. oh man, no more programming these fun ones the day before the competition. Ill have to try this next time around.

  2. Did WOD 11.3 today and got 15+1. Thanks to Ginga for judging for me! I wasn’t as efficient as I would like to be. I’m going to give it another try on Sunday. Good luck to all those competing tomorrow. I’m sad that I’m going to miss it.

  3. This is one of my favorite WODs so far. I finished in 9:13 but only used 95# on the ground to overhead movement due to a minor wrist injury that I’m trying to heal. Last time I tried to do the college boy roll a couple of months ago, I didn’t quite have it, but today it was a piece of cake every time so that was a real measurable improvement that I was excited about. Thanks for programming this one Jeff!

  4. The Facebook plug-in hates me. Anyways…

    Friday was about muscle-up and pull-up work. I’ve moved to relying on the blue band for assistance from the green band.

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