Tuesday – WOD

A. Bulgarian split squat, 1 x AMRAP @ 2/3 bodyweight, 3010; rest as needed between legs

+

Three rounds for time of:
75 double-unders
25 burpees

Credit where credit is due – conditioning work inspired by Potomac CrossFit. A nasty little combination from a solid facility. Post reps for each leg and time to comments.

Lee and Chris P. face off on the rings.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…

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19 Responses to Tuesday – WOD

  1. Holly says:

    I did too many Bulgarian split squats. I got confused with the weight and tempo. I finally got it right. 90lbs x 3 each leg

    Wod: 12:07

  2. Josh A says:

    Monday’s WOD
    DL: 255, 275, 305 then as Rx’d
    F Walk: 11 shuttles (85# db’s)–dropped weight on last 2 with left hand.

    1st time F walk; good exercise, iffy performance!

  3. babs says:

    Mobility WOD:
    Hip flexor work. Four minutes each side.

    OPT:
    part 2:
    As many rounds in 15 minutes:
    10 burpees
    10 push ups
    10 ring dips

    Working in reverse today.
    part 2: Cut out dips due to elbow pain. It bothered a little during push ups, but not enough to cut them out completely.
    7 rounds even

  4. Jeff says:

    A. Strict muscle-up practice – stringing 3 together pretty easily nowadays

    B. Row 500m then
    7 rounds
    6 45# jumping back squats
    7 10m shuttle runs
    Burpee broad jumps, as many as it takes to get back to the bar
    10:40

    Started off rowing way too fast, and my first two rounds were slow as a result.

  5. Jessie Heikenfeld says:

    Bulgarian Split squat with 45lb in each hand: 3 each leg
    WOD: 10:14

  6. Lee says:

    Bulgarian split squat: 50lb each arm OK, and could do 70lb kettlebell each arm but it did not count because the timing (3 sec down, 1 sec up) was not correct.
    WOD – 25 DU/25 burpees: 20:12

  7. Stephen says:

    On AirDyne:

    5:00 @ Z1
    10 sets of :60 @ 1400+ cal/hr; :60 spin
    5:00 @ Z1

    Completed. 10:00 between sets 5 and 6 spent opening up the anterior hip.

  8. ashley says:

    Bulgarian Split squat with 40lb in each hand: failed both legs.

    WOD: 19:00 (25 attempts at DU per rd, 25 burpees)

  9. Ryan says:

    Bulgarian Split squat with 50lb in each hand: 7 rep left, 8 rep on right

    WOD: 18:21 rx’d

  10. Melissa H. says:

    Bulgarian split squat: failed. Good squats with 20 lbs

    3 rds of 15 DU/25 burpees
    27:02. My DU are ridiculous, it was a little sad.

  11. Andrea says:

    DL: 225
    Bulgarian split squat: failed – want to try this again
    3 rounds of 50 DU/25 burpees – 17:32
    Too much sugar lately… I am ready for this Paleo challenge!

  12. McNaughton says:

    “Randy”
    4:30

  13. Alexis says:

    Crossfit Soul
    Warmup 3 rounds 5 TTB + 10 Wall Ball
    Snatch High Pull 5-5-4-4-3-3 (45,65,70,75,85,95)
    OHS 5-5-4-4-3-3 (45,65,75,80,85,95)
    MU practice

  14. Lauren says:

    Bulgarian split squats: 3 on each leg at 30lb in each hand but failed with 35lb

    WOD: 15:23 as RXed

  15. Joe Lucas says:

    Part 1
    7 rounds for time;
    245# Dead Lift x 10
    50 double unders
    11:46

    Rest 5-10 minutes

    part 2:
    As many rounds in 15 minutes:
    10 burpees
    10 push ups
    10 ring dips (sub ring push ups, dips still a no go)
    200 – Can’t remember now how many rounds, but I believe it was 6 with rep count of 200 exactly (it was that or 170)

  16. Rich V. says:

    Strict Press 3×5 @132 PR
    Weighted Pull-up 3×5 @58 Fail on the last rep of last set
    Weighted CTB Pullup 2×18, butterfly, 23# (2.5# fell out on last 6 reps)

    DU/Burpee: 9:03

    That’s a serious “Randy” time, Mike.

  17. The Other Lee says:

    a. 0/1
    b. 11:50
    Monday’s
    a. 270 x 4
    b1 negatives
    b2 pass

  18. JimC says:

    Bulgarian split 1/0 so fail

    DU/ burpee. 10:56

  19. Amy TV says:

    Bulgarian Split- I was able to get my 1 with my left at 25# and 1 with my right at 35#. Obviously I have a weaker left leg!!

    DU/Burpee: 25 DUs/25 subbed suicide drills for burpees
    16:58 (I think)

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