CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

Odd - 3 Strict Chest to Bar Pull Ups

Even - 2 Power Clean & Jerks @ 70%


WOD

Complete the following as three separate 5 minute Time Capped Workouts.

0:00 - 4:59

20 Calories Rowed

20 Front Squats 95#/63#

20 Pull Ups

5:00 - 09:59

20 Calories Rowed

15 Front Squats 135#/93#

15 Chest to Bar Pull Ups

10:00 - 15:00

20 Calories Rowed

10 Front Squats 185#/123#

10 Bar Muscle Ups


Comments  

 
#3 RE: tuesday20180220shco0502 2018-02-21 12:22
Swod: linked 3 strict pull ups every round except last! Never done three in a row before! 128 c&j
Wod: 2:48/2:5?/4 banded bar mu ... had like 3-4 fails
 
 
#2 RE: tuesday20180220jason 2018-02-20 19:30
Got off work late so no SWOD.

1) 1:46
2) 2:20
3) 3:29

My goal was unbroken on everything...and sub 2:30 on each round. I came out of the gate HOT and paid for it. Pull ups got rough after blowing up my back on the row. The second round 135 felt tough but I managed to go all 15 then tried to butterfly the 15 c2b. I managed 10 then resorted to regular kip. The last round I REALLY wanted to drop 185....like after every stinking rep. However I stayed with it but couldn't catch my breath on the muscle ups and broke them up. (3,3,2,2)
 
 
#1 RE: tuesday20180220Desiree 2018-02-20 18:19
SWOD: 3 strict and c&j & 103
WOD: 2:47/4:09/1bmu rx
 

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