“Del”
for time:
25x burpee
400m carry @ 20/14-lbs.
25x weighted pull-up @ 20-lbs.
400m carry @ 20/14-lbs.
25x handstand pushup
400m carry @ 20/14-lbs.
25x chest-to-bar pull-up
400m carry @ 20/14-lbs.
25x burpee
“Del”
for time:
25x burpee
400m carry @ 20/14-lbs.
25x weighted pull-up @ 20-lbs.
400m carry @ 20/14-lbs.
25x handstand pushup
400m carry @ 20/14-lbs.
25x chest-to-bar pull-up
400m carry @ 20/14-lbs.
25x burpee
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The WOD at MPH looked great! Here is the workout I did this morning at Core Crossfit in Phoenix:
STRENGTH
A1. Weighted Pull Ups 4X4 (using the resistance of a partner, no actual weights)
A2. Good Morning 5 Reps (95 LBS)
Then (Time: 10:46)
3 Rounds of
400m Run
50 Squats
Jim C.: Also bummed about missing today’s WOD.
OTB @ Xfit BNI Tampa
1-1-1-1-1 dead lift
265-285-305-315-315lbs
Then
10 minute AMRAP
1 rope climb
10 push press @ 115lbs
20 double unders
6 rounds, 10 push press
–Scores–
Borja G.: 32:21 (sub: prom hspu, 1 x 45-lb. plate)
Jon H.: 32:19 (sub: strict pull-up, prom hspu, 1 x 45-lb. plate, pull-up)
James C.: 29:51 (sub: pushup)
Tom E.: 22:26 (sub: 1/2x carry, strict pull-up, pushup, pull-up)
Campbell R.: 29:50 (sub: 1/2x jump-stretch strict pull-up, green, pushup)
Joe T.: 14:45 (sub: 1/2x burpee, 1/2x carry, 1/2x jump-stretch strict pull-up, green, pushup)
Laurie W.: 29:36 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Ben H.: 25:16 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Robert W.: 15:01 (sub: 1/2x burpee, 1/2x carry, 1/2x jump-stretch strict pull-up, green, pushup)
Steve M.: 25:38 (sub: strict pull-up, pushup, pull-up)
Ted K.: 28:36 (sub: strict pull-up, pushup, pull-up)
Keena S.: 26:27 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Emily N.: 30:32 (sub: 1/2x jump-stretch strict pull-up, green, pushup)
Aaron B.: 13:01 (sub: mb squat, 400m run, sit-up)
Neil A.: 30:13 (sub: prom hspu, 1 x 45-lb. plate)
Jason C.: 30:15 (sub: prom hspu, 1 x 25-lb. plate)
Sidra C.: 29:52 (sub: 1/2x strict pull-up, prom hspu, 1 x 25-lb. plate, pull-up)
Kirsten P.: 28:10 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Holmes H.: 21:33 (sub: 1/2x jump-stretch strict pull-up, red, pushup)
Glenn C.: 22:35 (sub: 1/2x jump-stretch strict pull-up, red, pushup)
Cristian D.: 25:07 (sub: 1/2x strict pull-up, pushup, pull-up)
Molly B.: 22:38 (sub: 1/2x carry, strict bodyrow, knee pushup)
Mark L.: 15:29 (sub: 1/2x carry, 1/2x strict pull-up, pushup, pull-up)
Shawn C.: 18:14 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, red, pushup)
Julie G.: 27:36 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Terry M.: 22:08 (sub: 1/2x strict pull-up, pushup, pull-up)
Carlos A.: 18:00 (sub: mb squat, 1/2x carry, strict bodyrow, pushup)
Josh M.: 18:32 (sub: strict bodyrow, pushup)
David O.: 15:40 (25-lbs.; sub: mb squat, 400m run, weighted sit-up)
Christine S.: 30:48 (sub: prom hspu, 1 x 25-lb. plate)
Leota T.: 34:01 (sub: 1/2x strict pull-up, prom hspu, 1 x 45-lb. plate, pull-up)
Alissa G.: 27:26 (sub: 1/2x strict pull-up, prom hspu, 1 x 45-lb. plate, pull-up)
Drew P.: 28:19 (sub: prom hspu, 1 x 25-lb. plate)
Yoshi S.: 33:44 (sub: strict pull-up, pushup, 1/2x strict pull-up)
Joe P.: 26:43 (sub: 1/2x strict pull-up, pushup)
Ralph B.: 26:31 (sub: pushup)
Chap G.: 20:48 (sub: 1/2x burpee, 1/2x carry, 1/2x strict bodyrow, pushup)
Ivy F.: 27:51 (sub: 1/2x jump-stretch strict pull-up, red, pushup)
Jen M.: 29:37 (sub: 1/2x jump-stretch strict pull-up, red, pushup)
Johnny A.: 24:26 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, red, pushup)
Brian T.: 29:05
Dave R.: 26:32
David S.: 29:40
Rob K.: 24:42 (sub: prom hspu, 1 x 45-lb. plate)
Chris C.: 21:13 (sub: 1/2x strict pull-up, pushup, strict pull-up)
Bill M.: 18:59 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, red, pushup)
Holden H.: 13:06 (sub: 1/2x burpee, 1/2x carry, 1/2x strict bodyrow, pushup)
Shawn J.: 21:07 (sub: 1/2x burpee, 1/2x carry, 1/2x strict bodyrow, pushup)
Lisa C.: 18:03 (20-lbs.; sub: no pushup burpee, 1/2x strict bodyrow, weighted sit-up)
Mayra C.: 19:38 (sub: 200m run, 1/2x jump-stretch strict pull-up, green, pushup)
Christy P.: 21:25 (20-lb. mb carry)
James H.: 29:34 (sub: prom hspu, 1 x 35-lb. plate)
Sean F.: 27:59 (sub: prom hspu, 1 x 45-lb. plate)
Brett B.: 26:55 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Katherine S.: 28:24 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Diane N.: 30:20 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Candida M.: 25:13 (sub: 1/2x jump-stretch strict pull-up, blue, pushup)
Jenn J.: 26:10 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, blue, pushup)
Spencer S.: 25:56 (sub: 1/2 strict pull-up, pushup, pull-up)
Erez Y.: 18:14 (35-lbs.; sub: strict bodyrow, weighted sit-up)
Ben T.: 28:53
Kaisa A.: 26:29 (sub: 1/2x strict pull-up, prom hspu, 1 x 45-lb. plate, pull-up)
Ryan S.: 29:29 (sub: pushup, pull-up)
Mark Co.: 29:30 (sub: prom hspu, 1 x 45-lb. plate)
Dave K.: 22:47 (sub: pushup)
Ty C.: 22:52 (sub: 1/2x strict pull-up, pushup, pull-up)
Arvin G.: 24:20 (sub: 1/2x jump-stretch strict pull-up, red, pushup)
Krishnan S.: 21:12 (sub: 1/2x jump-stretch strict pull-up, red, pushup)
Tamra F.: 24:57 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, blue, pushup)
Jeremy M.: 18:52 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, blue, pushup)
Travis O.: 22:57 (sub: 1/2x carry, 1/2x jump-stretch strict pull-up, blue, pushup)
Nick D.: 14:14 (sub: 1/2x burpee, 1/2x carry, 1/2x strict bodyrow, pushup)
Wayne C.: 27:19 (25-lbs.; sub: weighted sit-up)
Tyson S.: 20:18 (sub: strict pull-up, pushup, 1/2x strict pull-up)
Lee P.: 26:19 (sub: 1/2x jump-stretch strict pull-up, red, pushup)