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Tuesday, March 16, 2013

2013 March 25
by bk

st

6 sets of:
-Run 200m
-15 kettlebell swings (70lb/53lb)
-1 rope climb (15ft ascent)… *optional
-each sets starts every 3 minutes
-alternate run each set, 1st set starts at front door
-may add 2 rope climbs, if desired

Core Development:
Plank Hold, 5 sets of 40 seconds
-rest 20 seconds between sets

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CrossFit Integrity, Charleston, SC

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15 Responses leave one →
  1. Courtney B. permalink
    March 26, 2013

    NICE pic Miss Trip-A-Bitch! 🙂

  2. Trippa permalink
    March 26, 2013

    Thanks Luv! And thank you to Brian for posting it!

  3. Rueben permalink
    March 26, 2013

    53# KBS – 3 rnds w/ rope climbs and 2 rnds w/ rope pulls . . . one round was bust on the rope.
    90 KBS @ 53# is a PR (usually back down on the weight when the reps go over 60).

  4. Luciana permalink
    March 26, 2013

    6 rnds @35# KB, rope climbs
    Deceptive, delicious and terrible all at once! Love this WOD!
    plank holds

  5. Patrick H permalink
    March 26, 2013

    53# KBS – failed on the rope climb on rnd 5 but came back with a vengeance on rnd 6. That was fun

    plank holds. That was not fun

  6. khoung permalink
    March 26, 2013

    70# dumbbell for kbs (no rope for rope climb)
    plank holds

  7. Vanny permalink
    March 26, 2013

    Rx + 2 rope climbs

    Core

  8. Brian M permalink
    March 26, 2013

    6 rounds with 53# KBS and rope pulls
    Core

  9. Lindsay permalink
    March 26, 2013

    53 lb KB & “mini climbs” = about halfway up the rope.
    Apparently I am scared of heights, ha!!

  10. Lindsay permalink
    March 26, 2013

    PS…looking good, Steph T!!! 🙂

  11. Jamie G permalink
    March 26, 2013

    Scaled back the KB to 35# (shoulder a bit tight), but tackled my very first Rope Climbs EVER!!! Thanks BK for the tips, they really helped!

    Had to cut out early so Angel could get to the 5:00 class. Plank Holds done at home 🙂

  12. Blair permalink
    March 26, 2013

    53# KB for the first 2 rounds then dropped back to 35# for the final 4. Attempted a rope climb with little success. Subbed 3 pulls instead. Plank holds with the final set for a full minute. Did anyone find a gray long sleeve shirt against the wall?

  13. Laura Floyd permalink
    March 26, 2013

    53# Kb For The First 3 Rounds Then Scaled Down To 35# Kb
    3/4 Rope Climbs…Lats Are Super Tight But I Always Love The Pain! 🙂
    5 Sets Of 40 Second Plank Holds

  14. Nikki permalink
    March 26, 2013

    Scaled to 35# kb and did 1 rope climb each round 5 sets of 40 second planks

  15. Elaine permalink
    March 27, 2013

    6 rounds at 35#/2 rope climb attempts each round
    Plank holds

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