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Shane Getting Set Up For A Lift

 WOD 4/10/11

Weighted Dead Hang Pull-Ups 5-5-5-5-5

Between each set find your max height box jump

 

AMRAP in 6 minutes:

10 Thrusters (95/65)

10 KB Swings (70/55)

Immediately follow with max double unders in 90 seconds.

 

Score will be the number of rounds completed in the 6 minute AMRAP and the number of double unders completed in 90 seconds. There is no rest between the two so the quicker you transition to the jump rope the better your score will be.

 

Old school box jump video from CrossFit Mid-County to get you pumped up for the workout!

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Showing 15 comments
  • Stephanie
    Reply

    55# kb swings?!? Geeeze! I’ll do it of course but dang.

  • Danielle H
    Reply

    My thoughts too Steph. lol oh well pick it up and roll with it!

  • Sheree Pierce
    Reply

    Used red/purple for the first 5 dead hangs and blue after that.
    Jumped on 24″ and was so excited…until I went to record it and I’d done that before. Would have added a plate.
    2 rounds + 3 thrusters (45, 35) and 150 sgls
    That’s a LOT of overhead after dead hangs.

  • Garret
    Reply

    Stephanie & Danielle, I’m with you on the KB swings. . . we have to do 70#. I’ve only done 70# in a wod once, and it wasn’t pretty. I’m looking forward to seeing if my max box jump has crept up any.

  • Cody
    Reply

    4 rounds + 8 thrusters and 75 double unders. 163 Rx

  • Neal
    Reply

    55.5″ box jump, New PR! Then got 5 rounds RX, then 104 reps on the double unders

  • Scott
    Reply

    Good on dead hang pullups with weight. 34″ box jump – I’d go higher, but I’m really worried I’m going to bust my ass. Only 2 and 1/2 rounds on the WOD, but at least I was using RX weight (95 lbs on thrusters and 70 lbs. KB). Tried a few double-unders but shoulders were wiped out, so 131 singles. Once again, yet another one of those check your ego at the door days. I keep thinking – it’s okay. I’m old.

  • Jeremy Johnstone
    Reply

    neal that is a big fricking jump. saw it on fb. way to go! also, you and cody killed that wod. how heavy did that 70 get?

  • nakia L
    Reply

    Got 3 rds and 10more thrusters RX! !!! Only 21the Du’ s 🙁 Set another PR again today 26″ box jump in 😉 Starting to Rx more and more workouts. That’s a PR all by itself!!!

  • Neal
    Reply

    Thanks Jeremy! I forgot I got 5 pull-ups w/ a 40# vest. the 2pood kettlebell got really heavy during the third rounds. The first two rounds went really quick but after that things started to get tough

  • Cody
    Reply

    Last 2 sets of pull ups with 70 pound kb

  • JJ
    Reply

    46.25″ Pr

    Three rounds ten thrusters rx. 52 double unders.

  • Stephanie
    Reply

    30.5″ box jump
    3rds + 2 thrusters rx & 35 du’s – 97 reps

    That 55#kb is no joke!

  • Jeremy Johnstone
    Reply

    42.5″(4″ pr) so close to 44.5″. got up there but couldn’t hold on to it.

    3 rds + 10 thrusters and 6 kb swings rx

    50 singles i think

  • Greg
    Reply

    42.5″ box jump
    5rounds 75# & 45# 149 singles=249 reps

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