1000M Row
90 Burpees
80 squats
70 sit-ups
60 push-ups
50 pull-ups
40 Russian KBS, 2/1.5
30 ball slams, 30/20
20 box jumps, 24/20
10 hspu
If you complete the chipper before 30 minutes is up, begin again. Each meter rowed = 1 rep. Post reps to comments.
25 Names of Jesus Christmas Study
“In the beginning was the Word, and the Word was with God, and the Word was God.” John 1:1
5 comments:
Still feeling rough, so going to take one more day to recover. This flu is no joke Y'all!!
1327 - that was 30 minutes but it was no break.
Well, I almost finished.... Almost. ;)
1429
Tomorrow's WOD is
"CHUTES AND LADDERS"
http://carportcrossfit.blogspot.com/2011/09/chutes-and-ladders.html
LADDER - With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
CHUTE - When you are unable to complete your pullups, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th pullup rung but missed on the 8th, do 7 HSPU and begin climbing the ladder again. Start back at the beginning with one pullup.
TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.
SCORING - Each rung you climb with regular pullups is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.
C2B BONUS! - Double Points!!!! To earn C2B Bonus points you must start C2B at round 1 and continue as long as you are able. When you are unable to do c2b, you can continue with regular pullups for regular points. You must complete the set # of pullups in that minute.
Ie. Rounds 1-5 c2b, round 6 (3 c2b and 3 regular), rounds 7-10 regular
2(1+2+3+4+5)+6+7+8+9+10=70 pts
Post scores to comments. Compare to 9/29/11.
1000m row in 5min was cake. Then the 90 burpees crushed me. 80 squats, then 45 situps.
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