01-20-14

Strength: Deadlift 3×7

WOD
“Pirates Paradise”
AMRAP 12min
6 KBS 2/1pood
1 Rope Climb (3 pull ups + 3 knees to elbows)
6 Box Jumps 20″/24″ (Must be jumps)
1 Rope Climb (3 pull ups + 3 knees to elbows)

Open Prep Optional:
1)– 3×20 Ring Rows
2)– 4 Cycles
30 Seconds max shoulder to overhead @ 60%
90 Seconds rest

21 Responses

  1. Elizabeth

    5 + 12. #25 KB. 3 ring rows and 3 KTE instead of rope climb. Thanks Gabe!

  2. Austin Oja

    Deadlift: 3×7 – 315, 365, 365
    WOD: 6 rnds plus 7 reps w 2 pood.

  3. Melissa Richardson

    Loved this workout!!!

    DL 95-125-155

    WOD: 7 rounds, 35# KB, all rope climbs

  4. Beau Richardson

    Deadlift: 3×7- 135 WU set then 185-225-255

    WOD: 6 rounds + 6 reps

    (3PU’s and 6 Leg Lifts and 1.5 Pood KB)

  5. Lindsay F

    DL: 3×7, 135, 145, 155
    WOD:5+13 (35lb KB, ring rows and K2E)

  6. Alyssa

    Deadlift form work – back injury

    WOD: 7+10 box jumps instead of KBS and K2E and pull ups for rope climb

  7. Donna

    DL 3×7 53,83,95 WOD 5+7 pull ups/ k2e

  8. Sam glauber

    DL 7 @ 225, 7@ 275, 7 @ 285

    12min amrap
    6 kbs 1.5
    1 rope climb
    6 box jumps
    1 rope climb

    total= 8+3

  9. Amy W

    DL 200# x7
    WOD 5 +6 53# KB, 20 inch box, rope climbs.

  10. Jennisse

    Will try this workout later. Sorry I missed it today. Slept until 2 p.m…..guess I needed it.

  11. Shauna

    DL 3×7 63-93-123
    WOD: 6+22 (6 Ring Rows for Rope Climb) (35#KB)

  12. Kimberly Buls

    WOD 6+6, 44# KB, 20 inch box jumps, rope climbs
    Open Prep:
    45# of max shoulder to overhead 21, 22, 21, 19

    • Kimberly Buls

      DL 3×7, 135#, 155#, 175#

  13. Sarah Murphey

    DL: 103#, 133#, 158#
    WOD: 5+6, 44# KB

  14. Corey

    5 rounds as Rx’d…had to stop with 4 mins left on the clock because of my hip flexor but then I got to go see Rayme for a massage and she fixed me! :)

    • Elizabeth

      Lucky you!

  15. Shane

    DL: 225#, 315#, 365#
    WOD: 6 rds / 53# KB, 1st 2 rope climb, then 4 RR+SU

  16. Angela P

    DL – 165lbs
    WOD – 8 +4 – ring rows and situps in place of rope climbs

  17. Lindsay Carlson

    16 min AMRAP
    11 burpees
    9 hang power clean (85/65#)
    7 push press (85/65#)
    5 strict pullups
    4+ 29 Rx

  18. Heather B

    Doubled up box jumps instead of kettle bell swings. 8 rounds +3 reps.

  19. Cindy

    DL. 113,123, 133. Did the rope climb (no sub). Box Jumps=steps (working through chronic calf pain), KBS=35#