CrossFit South Brooklyn

Established 2007

WOD 11.23.08

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Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Accessory Work
Mobility Wk1 DIY

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Yoon

Comments

  1. 32:23scaled to one rope ascent

    I’m not sure how I feel about this one. It sort of just was was it was. K2Es got progressively harder, as did the swings. Everything else felt pretty consistent.

  4. 43:25

    each part sucked in it’s own special way. But the 21 pull ups sub for the rope climb really really sucked extra special.

    43 minutes is a really long time.

  6. I *loved* this wod. It’s got 2nd place after the Bear in my book. They’ve been fun lately.

    So 34:08. First round I subbed kippings with the blue band for the rope, but I realized it was going to take me damn near forever, so I went back to that lying to standing pull thing instead. Thanks Brandy for reminding me of the cheese lady… ever my motivation these days. Marathon was beat Joan Rivers. This is all about the cheese lady.

  7. I’m with Jenna — thought this WOD was awesome. Time wasn’t great @ 31:01 as RX’d – still a little weak from food poisoning this past Thursday.

    And love the rope climb, gets so much easier with good technique.

  8. i’m with margie – not really sure how i feel about this one.

    30:3812kg kb3 lying down to standing up rope pullsno lunge walk

    k2e were the worst – thanks paul for the advice on getting better with these.

  9. I really liked this WOD too! The combination felt like a great full body workout and while I struggled with parts, I never felt like death was at more door (as I did with “Helerg” last Monday).

    34:46Did the modified rope climbsub’d 12kg kb for the 16 in the 2nd and 3rd roundsmy knee to elbow needs help, but has improved since Foundations.

    Feeling the pain today :)Cynthia

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