NEWS
- Summer Spirit Friday 7/21: 80’s!! Wear anything on theme with the 80’s
WOD
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps
Weight: 155/105
Height: 24″
3 Rounds:
15 Burpee Pull Ups
15 Front Squats
15 Box Jumps
Weight: 125/85
Height: 20″
3 Rounds:
10 Burpee Pull Ups
10 Front Squats
15 Step Ups
Weight: 95/65
Height: 24″
WOD GUIDANCE & GOALS
Set a steady pace on the burpee pull ups, completing them in no more than three minutes. Choose a weight for the front squats you can do at least 10-12 straight before taking a break. The front squats will take no more than two minutes. Then chip away at your box jumps (:60-:90). Target 20 minutes.
Post Time to Comments. Compare Scores HERE.
20:05 (125# / 24″ Steps) – Absolute death today.
19:24 MCx
18:28 15 high bar burpee PUs, 15 65# FS, 15 20″ BJs per round
10.05.2018 27:12. 30 high bar burpee PUs, 10 lower bar, 20 burpees 20 ring pulls. 10 75# FS the rest 65#. 10 20″ step ups the rest 24”.
12.27.2016 27:30 65# FSs, 20″ BJs
18:35 – 135 #
18:44- 85#/20”
18:53 MAx
Oh not MAx…85# and 20” but 20 reps
i tapped out of this one right around 20:00 @ 2+20 MCx
Looking forward to another crack at it in the future. I was not 100% on this day