2 rounds of:
30 Double Unders
20 Db Lateral Box Step Ups, 70 lbs
10 Dumbbell Strict Press, 70 lbs
-- then --
40 Double Unders
20 Db Lateral Box Step Ups, 70 lbs
10 Dumbbell Strict Press, 70 lbs
-- then --
2 rounds of:
50 Double Unders
20 Db Lateral Box Step Ups, 70 lbs
7 Dumbbell Strict Press, 100 lbs
-- then --
100 Double Unders
2 rounds of:
30 Double Unders
20 Db Lateral Box Step Ups, 70 lbs
10 Dumbbell Strict Press, 70 lbs
-- then --
40 Double Unders
20 Db Lateral Box Step Ups, 70 lbs
10 Dumbbell Strict Press, 70 lbs
-- then --
2 rounds of:
50 Double Unders
20 Db Lateral Box Step Ups, 70 lbs
7 Dumbbell Strict Press, 100 lbs
-- then --
100 Double Unders
December 9, 2017 11:35 AM
20 mins | Rx'd
530th WOD
Result
Result
20 mins | Rx'dNotes
Around 20 minutes. Fun and spicy.
Notes
Around 20 minutes. Fun and spicy.
Stats
WOD Count
530th
Level
-
Avg Power Output
≈ 24.6 (ft*lbs)/sec
Training Days
176 (2024)
History
1
Stats
WOD Count
530th
Level
-
Avg Power Output
≈ 24.6 (ft*lbs)/sec
Training Days
176 (2024)
History
1
Achievements
Achievements
Milestone Reached
Box Set Up
300 Reps
Movement Progress
Movement Progress
Milestone 17,000
Jump Rope
15,332 Reps (+300)Milestone 16,000
Double Under
14,582 Reps (+300)Milestone 2,500
Shoulder-to-Overhead
2,498 Reps (+44)Milestone 250
Shoulder Press
197 Reps (+44)Milestone 600
Box Set Up
347 Reps (+100)History (1)
History (1)
