burgener warm up x 3 (45,55,65#)
+
for time;
50 reps - dead hang to inverted hang on rings; arms cannot bend at elbows
3 min rest
for total sec:
AMSAP L Sit - 3 sets for total sec held; 90 sec b/t sets
3 min rest
for reps;
AMRAP Double Unders in 2 min
3 min rest
for total reps;
how many reps can you single arm KB swing alternating arms per rep without resting (i.e. continuous switching of arms without laying weight down) in total? you must switch hands at eye level on the KB each time - you get one chance, one set - use 24 kg KB
3 min rest
for total reps;
tabata sit ups for 4 sets of 20/10
post times and reps for hangs, sits, DU's, swings and sit ups to comments
have fun
50 inverted hangs - 11:00
ReplyDelete0 sec on all L-sits
121 double unders
63 kb swings - probably could have made 100 but I just lost it on 63
tabata 16/15/14/13
50 Reps = 7:34 (amazingly difficult)
ReplyDeleteL-Sits = :11, :10, :10 (goal was for feet parallel to hips, then stop time, HARD)
Double Unders = 155
Alternating KB Swings = 12 (brutal)
Tabata Sit ups = 18,18,17,17
For an innocent looking WOD that just smoked me
Hangs: 10:43
ReplyDeleteNo L sits. Did on dip machine with elevated knees. 30 sec each
125 D/U's
72 swings
16 / 15 / 12 /11
James, is there a video that shows proper technique on the inverted hangs? Is it similar to the first half of a skin the cat?
ReplyDeleteBrent,
ReplyDeleteSee the attachment:
http://www.youtube.com/watch?v=StZA8ApRnhA
inverted hangs-8:55
ReplyDeletelsits-20/15/19=54 secs
DU's-133
Alt. KBS-53
Tabata sit ups-62(17/15/15/15)
50 reps - 14:45 took awhile to get the tech down
ReplyDelete10/12/12 on L sits (have done 25sec so this was tough after the hangs)
26 reps - complete release at eye level before catching with the other hand. Had to chase after rep 27 and missed it
Double unders - 130
tabata - total 50
50 Inverted hangs = 8:19
ReplyDeleteL-sits = 11s/ 12s/ 11s
Double Unders 2min = 165
KBS Alternating hands = 100
Tababta sit-ups = 18/ 17/ 15/ 13
Abs are FINISHED!
Good Gymnastic WOD coach with some added KBS; hitting 100 was a good mind battle!
I need some more work on L-sits, non the less improvements have been made!
5:49 - that's a new one!
ReplyDelete11,12,11
134 - did 65 straight in 40 sec, tanked hard at about 1:15, wrists fried.
72 - felt great, just lost focus and gave out.
63
Oh, and at no time should you have more than one hand on the KB for the swings. It's almost as if the KB is suspended for an instant as you switch hands. I only mention that because I saw some questionable form today.
ReplyDeleteIn Hang = 8:50. Should have kipped more.
ReplyDelete+
L-Sits = 14, 15, 12 sec
+
DU's = 175
+
KBS = 87, wanted 100 but dropped it.
+
Tabata = 19/17/16/16
With little to no sleep or food in the last 24 hours along with a very upset stomach I opt to sit this one out today. Hopefully I'm feeling better for tomorow.
ReplyDeleteVery consistent numbers for Mike, Geoff & Chad.
ReplyDeleteChad, congrats on the run time.
Thanks Rob'o!
ReplyDeleteMike....we were allowed to kip?
I went from DeadHang no kip to inverted hang. Anyone?
Warm up - 3on3 bball...
ReplyDeleteRings - 4:25
L-sit - 12 / 15 / 13
DU - 137 (Rory... I used that marvelous rope u got 2 jump w...)
Swings (55lb db) - 106
Sit-ups - 20 / 20 / 20 / 19
~gm2
I refrained from that which is kipping...
ReplyDeletehangs -9:27 ouch on abs
ReplyDeleteL sit - big fat 0,0,0
du- 85
kb -29
sit ups -13,13,12,12= 50
Invert Rings: 8:21
ReplyDeleteL-sits: 3/10/7
DU: 140
KB Swings: 65
Tabata SU: 21/20/18/15 = 74
guys
ReplyDeleteare L-sits done while in support on rings or hanging below rings or from hanging from a pull up bar or from parallets ?
or does it not matter as long as your legs are straight and at 90 degrees?
hangs: 7:35 used kipping, not sure if these were done 100% correct
ReplyDeletecould not complete an l sit so did 3 sets of 30 sec hanging knee raise in the dip station with 30 sec rest
110 DU's, some major rust here
kb swings- 16 felt a twinge in wrist and had to stop
tabata 19/21/21/18= 79
Dyer, parallets.
ReplyDeleteWho did regular sit-ups and who did anchored sit-ups? I was regular.
Inverted hang: 6:58
ReplyDeleteL-sit: 13/13/12
Du: 100
Kb swings: 81
Sit ups: 65 (20/17/15/14)
Started to feel a muscle pull in the lats starting to talk to me around 30. Pushed through it safely though. These were tough on me.
I had about 5 kb swings where the bell got higher than the handle on the switch. Pain city on the catch.
thanks geoff
ReplyDelete4:35 on inverted hangs, that was harder than expected, I liked it.
ReplyDelete58s total on L-sit - had to use DB's at fire hall which roll and are only 4 inches from floor which is good because you have to keep the legs up.
179 on double unders, first 168 without breaking
101 on swings - all switches above forehead
Tabata sit-ups - 18/16/16/16 = 66
at OPT
ReplyDeleteinverted hangs; 5:54 (kipping but straight at elbows)
L-Sit; 4/7/8 (seconds not minutes)
DUs; 120
KBS; 65 (did not let both hands touch the KB at same time)
Tabata SUs; 17/17/16/15 = 65
50 reps time = 5:30
ReplyDeleteL-sit 1. 22, 2. 20, 3. 16 total= 58 sec
double unders in 2 min total = 152
55lb switching single arm kbs = 50 reps didn't drop it, just sucked
tabata sit ups 1. 15, 2. 15, 3. 14, 4. 14 total= 58
I did unanchored sit ups.
ReplyDeleteoh... did L-sits from floor...
ReplyDeleteinverted hangs-10:55, pretty cool movement, took some getting used too.
ReplyDeleteL-sits- 11,13,10, feet above hips on all sets
amrap du-146, lots of mistakes, i did 70 in 44 sec then it fell apart.
55lb 1 arm swings, i droppped DB at 35 reps, grip was shot before i even started from DU's
situps, 17,17,16,16