Here to accomodate

Emily & Matt

 

8 – 11 – 11

Skill:      “Hang Time”

– Max effort for time:

  • Hang from pull up bars
  • Hold suspended at the top of a ring dip

WOD:     

AMRAP in 3:

  • 7 wall ball (20/14)
  • 7 ball slams (20/14)

AMRAP in 3:

  • 7 push ups
  • 7 box jumps

AMRAP in 3:

  • 7 DB push press (45/30)
  • 7 sit ups 

– rest 1 minute between AMRAPs

– Post loads and times to comments –

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11 thoughts on “Here to accomodate”

  1. It was just me and Toben this morning.
    7 rounds RX of
    7 wall ball
    7 ball slams
    7 rounds RX of
    7 push ups
    7 box jumps
    4 rds + 7 DB pp rx
    7 DB push press
    7 sit ups

  2. a fine morning indeed.
    1:02 for the pull up hang and :30 for the ring dip hang (sucked)
    I. 5 rounds RX + 7 wall ball
    II. 5 rounds RX (box jumps, why you no like me?)
    III. 4 rounds + 5 DB push press
    and for the super awesome fantastico “cool down” i got 5 push ups + 6 air squats. might of could have got that last round but my butt hit the bar and i earned a motivational incentive…

  3. Pull up hang- 2:21/ Ring suspend- 1:30
    I- 4 RX
    II- 6 RX
    III- 4 (35#)
    Cooldown- 6 rounds
    (who is this Jeremy guy who keeps killing WODs?!)

  4. 2:02 Pull Up
    0:39 Dip
    I. 4 rds (RX)
    II. 6 rds + 1 Push Up (RX)
    III. 4 rds (RX)
    Cool down: 7 rds + 8 Air Squats

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