Regional WOD from 2011

September 12, 2012 by

Wednesday 12.9.12
Jake: push-jerk
Jake, push jerk from last week

For time of:
  • 100 Pullups
  • 100 KB Swings 24/16
  • 100 Double unders
  • 100 Overhead Squats 40/25

Post times and training notes to comment

Filed Under: Workouts

Comments

  1. Dom says:
    September 12, 2012 at 9:18 am

    Firstly – OW!!!!

    Made it to 63 double unders.

    Pullups – started with 35 kipped then moved up to the yellow and then orange band to get the work done.

    KB Swings – Used 16 Kg to go overhead and nurse my shoulder a little.

  2. veronicarose says:
    September 12, 2012 at 9:41 am

    I’m sore already!
    Did ring rows, I’m not to pull-ups yet. Made it through those and the KB swings (10kgs). I got through 335 single jumps. Double-unders just aren’t happening yet.

    Squats have been bothering my knee a bit, so thank you Sean for the tip to roll it out. It’s helped a little, but I think I need to do it more often!

  3. Prudy90 says:
    September 12, 2012 at 9:58 am

    - 100 pull ups on blue band, thanks for the encouragement Bec and Dave!!
    - 100 OH KB swings @ 12kg, sets of 20 worked really well, thanks Nay :)
    - 56 double unders in the last 3 mins yay!!!

    Plus 2x (separate) pushups from the toes!!! Yay!!! Have never done them properly so woo hoo!!!!

  4. Becco says:
    September 12, 2012 at 10:26 am

    OMG! Anyone else have trouble washing their hair or putting make-up on this morning! My arms are jelly!

    100 pullups on yellow/orange band
    100 KB swings @12kg
    100 Double unders with a lattice work of welts on my legs and arms
    Only managed 25 OH squats @15kg

  5. Jamiew says:
    September 12, 2012 at 10:41 am

    pretty unpleasant

    Got to 22 OHS – Rx’d

    I am hurting

  6. Danielle says:
    September 12, 2012 at 12:08 pm

    Scaled this one quite a bit cause I’m still trying to save my back.
    100 ring rows – started on sets of 10 then dropped down to 5s
    100 KB swings – Russian at 10kg could have gone heavier but was worried about my back as I got closer to the 100 did these in sets of 10
    100 double unders – eventually!
    32 OH Squats – 8kg bar again worried about my back when tiring but I think I could have gone heavier.

  7. Matty W says:
    September 12, 2012 at 3:30 pm

    Biggest grindfest ever!!
    Chins started at 2 sets of 15 and soon ended up sets of 3.
    OHS brutal after chins.
    DU still very inconsistant, had a lot of 3s and 4s, but managed to hit 38 straight to finish off.
    23OH squats, sets of 6 with a set of 5 at the end.

  8. Timmy E says:
    September 12, 2012 at 4:23 pm

    Got to 8 OHS Rx’d
    Pull ups were in sets of ten, fives and three by the end
    Swings were in sets of five. These took me a while. Forearms were burning
    Started my D/U really well, got 40 unbroken and then ranged from 5-10 for the rest.
    Sweet workout.

  9. David N says:
    September 12, 2012 at 4:53 pm

    95 of the worst DUs ever.
    orange band for pull-ups – sets of 2-3 mostly
    20kg kettle bell – sets of 10 over head
    was going to do 30kg OHS but never got there…..shattered

  10. Scotty M says:
    September 12, 2012 at 6:13 pm

    Pullups 4 sets 10 reps then to sets of 5 and then to 3 and 2,s. last 10 with band.
    Serious blisters after about 60 reps.
    Kettle bells 24 kegs 40 unbroken then sets of 10.
    DU subbed for 200 singles.
    Oh squats 35? Thx for encouragement 530 crew and coach Ben.
    Left a lot of sweat in the gym and some blood too.
    Rest day tomorrow.

  11. Dave P says:
    September 12, 2012 at 6:45 pm

    Completed pullups and KB swings but when I got to 25 x DU’s it felt like I was skipping with a 20kg chain. But pleased with the result.
    Awesome atmosphere with people helping me push through the pain barrier. Thanks 5:30 crew.

  12. DJ says:
    September 12, 2012 at 7:51 pm

    1. 100 Pullups – blood on hands – check

    2. 100 KB swings @ 24 kg – check.

    3. 35 DU. FAIL! Must MUST PRACTICE DUs.

    GOAL by December – sets of 20 DUs.

  13. toner85 says:
    September 12, 2012 at 8:31 pm

    Pullups , 10 – 5. 2s then singles . 9 mins
    swings sets of 5 and a couple of 10 , 6 mins .
    DU went well tonite , pretty sure I got pb of 48 , 3 mins
    OHS sets of 5 then 3 fir the last and got 33 .

  14. Kristy Tank says:
    September 12, 2012 at 9:38 pm

    100pullups with red band (10,10,10,10,5,5,5,5,5,5,3,3,3,3,3,3,3,3,3,2,1 or something like that) took 9mins!
    100 KB swings 16kg (omg these were so hard after pullups, my forearms were in so much pain… Did something like 10,10,10,9,8,7,6,5,5,5,5,5,5,5,5) took about 9mins too!
    100 Double unders (40,26,14,12,6,2) took about 2mins
    37 OH squats at 25kg in the last 5mins.

    LOVE these hard high rep workouts, not sure if I will be saying that tomorrow though :)

  15. Steve-o says:
    September 12, 2012 at 9:55 pm

    WOW!
    100 Pull-Ups – Committed to do it without a band and even no-repped myself on about 4-5 that I knew my chin wasn’t over. Stoked that I pushed through and did all 100 un-banded – Massive improvement (even if it was 90 singles)!
    100 KB – first 3 at 20 but my shoulders were shattered so luckily had a 16 prepared for the rest.
    ~50 Double Unders.

    Very stoked with my progress on DUs and Pull-Ups!

  16. pip says:
    September 13, 2012 at 2:13 pm

    Got to 37 OHS with all weights rx’d but with scaled pull ups.

    Hated it at the time and my body is very mad at me today, but I think I enjoyed it??

  17. aldog says:
    September 14, 2012 at 10:25 am

    Killer!

    modified pull ups (thank god because i’m still struggling to straighten my arms today from this session)
    400 singles
    45 OHS

    Week 2 complete of Xfit and still loving it!