Wednesday 11062013



A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest

B.  20 Min AMRAP

10 x Box Step-ups

15 x Swings

30 x Double-unders (2:1 Singles to Doubles)


A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest

B.  20 Min AMRAP

10 x Burpees

15 x American Swings @ 1.5 pood/1 pood

30 x Double-unders


A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest

B.  EMOM – 8 Mins 

Even – 15/10 x Ring-dips 

Odd – 15 x American Swings @ 2 pood/1.5 pood 

4 Min Rest 

EMOM – 8 Mins 

Even – 30 Sec x Cal Row 

Odd – 30 Sec x Double-unders 

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17 Responses
  1. Nicole Chovan

    A. 85/95/95/95
    B. done. Cals- 11/10/11/12. Double unders 28/24/25/18 yuck. Could use practice! Although I did string together 42 today for a new PR 🙂

  2. Crysta P

    A. 55, 65, 70 (somehow we were really slow and didn’t have time for our fourth “real” set)
    B. 9+31 (16″ box, 1pood, SU’s) – swings got rough at the end…sweaty hands…and I must buy my own jump rope so it’s short enough…

  3. Cory L

    A. 115, 115, 115, 115 (CGBP PR)
    B. 6+7. Went aggressive on this one: upped the KB to 45lbs (ASKB PR) and forced myself to do all DUs except on the last round. This was my first WOD where the burpees were the easy part! My arms/shoulders are still a little shaky, but it was also an awesome workout => sweat angels.

  4. Keith G

    A: 85#
    B: 7 reps w/12K KB and SUs. Was talked out of the 14K KB – probably a good thing, as it allowed me to work on my form. Overall, felt real good about this workout.

  5. Susan kian

    Bench 85-90-95-100(6)

    ring dips- 10-10-7-5, did all the am swings. Right shoulder really hurts when I do ring dips lately, not sure if I tweaked it or if it just needs some mobility.

    Rowing 9,10,11,11 cal -could have pushed harder on 1st sets.
    Dubs-no clue….