LUCKY 13 11/13/18
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Thruster-13 reps (95#/65#)
TTB-13 reps
Box Over-13 reps (24''/20'')
Goal: Sub 10 CAP at 12 minutes.
Tip: This is meant to be a nonstop fast paced workouts. Keep breaks short. If you have to break up certain movements don’t let time get away from you! Count to three and take a breath before getting right back to it. Be careful on box overs after thrusters.
Purpose: The box over in particular attacks many of the general physical skills including power, speed, accuracy, agility, and balance. When assessing what the box over offers in terms of our fitness it’s easy to see the carry over to our daily lives. Being able to jump is a hallmark of functionality and represents our ability to do many tasks that contribute to our safety and happiness. Whether that be clearing a large puddle or patch of ice, or winning a contest at our work holiday party.
Rx+: 115#/75#, 30''/24''
Rx: As written
Rx2: 75#/55#, sub KTC or TTR, step overs allowed.
Rx3: 45#/35# or DB pair, lying TTB, 20''/16''
| 1st | 7:14 Rx | Janelle Tue, Nov 13, 2018 | | 2nd | 7:55 Rx | Alyssa D Tue, Nov 13, 2018 | | 3rd | 8:06 Rx | Saori Tue, Nov 13, 2018 | | 1st | 4:55 Rx | Seth B Tue, Nov 13, 2018 | | 2nd | 5:38 Rx | Todd N Tue, Nov 13, 2018 | | 3rd | 5:50 Rx | eli r Tue, Nov 13, 2018 |
| Coleman | 7:15 Rx | | | Steve M | 6:57 Rx | | | eli r | 5:50 Rx | | | Nick | 10:00 Rx2 | | | Derek N | 8:49 Rx | | | Avery W | 8:49 Rx2 | I stripped weight at the end | | Luis Mu | 7:05 Rx | | | Kai | 9:40 Rx2 | | | Ryan Pow | 7:14 Rx | | | Ian | 11:15 Rx | | | Alyssa C | 8:38 Rx | Need to string TTB 😬 | | Vince | 9:24 Rx2 | | | Eric M | 6:48 Rx | | | Saori | 8:06 Rx | | | Tracie | 10:55 Rx2 | | | Heather Lo | 6:56 | 10# DB, prone TTB, step up 16' | | Rhea | 9:00 | 8#DB, stepup on weight, sit ups | | Bill | 10:22 | modwod 95# TTC; 20' stepup | | Seth B | 4:55 Rx | Nice fun sprint | | Spencer Ch | 7:30 Rx | | | Nate D | 6:52 Rx | | | John L | 10:04 Rx2 | | | Todd N | 5:38 Rx | | | Brett L | 8:42 Rx | | | Keith C | 7:10 Rx2 | Did sumo deadlift high pulls | | Louise | 8:35 Rx3 | | | Rachel T | 7:04 | 35# 55# 65# | | Wesly | 6:04 Rx | | | Bj | 9:37 Rx2 | | | Julia Goldst | 5:51 | Front Squat, GHD Sit Up, Box Over | | Alyssa D | 7:55 Rx | | | Janelle | 7:14 Rx | | | Kristin | 11:00 Rx2 | | | Jonathan K | 7:22 Rx | | | Katheryn | 9:21 Rx2 | TTR | | Alfonso | 8:16 Rx | TTB :{ |
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