Elly & Rob
Warmup
3 Rounds
20 Plate Hops/Line Hops
10 Deadbugs (total)
10 Glute Bridges
WOD
OTM for 20:00 Minutes
Min 1: 15 Box Jumps *step downs, or tuck jumps/ 15 Single DB Box step ups (total)
Min 2: 10-15 Single Arm Bent over object row (each arm)/10-15 Single arm DB Bent over row (50lbs/35lbs/total)
Min 3: Max reps Alt. leg VUps
ACCESSORY WORK
3 Rounds
10 Bulgarian Split Squats (each side)
:30 Single leg Hip Bridge holds (each side)
1:00 Wall sit holds
BONUS STRETCHING
2:00 Couch Stretch (right/left)
2:00 Pigeon Stretch (right/left)
Post scores to comments
CrossFit Division 
Good WOD today. Went for 15 step-ups (45#), 15 rows (45#) per round. Got 33/33/30/30/28 V-ups done. Assumed minute 4 was rest.
Thanks for the continued motivation, JJ 🙂
14 step-ups @ 35lbs, 10 rows per side @ 35lbs, average of 30 v-ups / round or 158 total.
As Travis said, we figured Min 4: Rest and did 5 rounds.
Static holds are better when you’ve got some good tunes going!
Team JJT assumed there was a missing min 4 for rest.
Used #35 for step ups (x12) and rows (x10/side).
V-ups: 48 + 48+ 47 + 46 + 50 = 239
Did my own thing in the garage this afternoon…
5 Rounds
– 10 pike pushups
– 20 Deadlifts @125lbs
– 10 Racked KB Box Step-ups (@25lbsx2)
– 20 Burpees
*rest 2 min btw rounds*
3:48, 3:48, 3:38, 3:38, 3:42 (26:34)
WOD in a snow globe tonight! Chilly but grateful for the cool air after a few rounds.I did box jumps, 30# row (12 per side)and subbed max TTB for the v-up and followed JJT with one min rest
10,12/12,9
11,12/12,7
12, 12/12, 7
12, 12/12, 8
12, 12/12, 8
Accessories were tough after yesterday, stretch was welcome!
Mak did 15 box step up, 10# row (8 per side)and v-ups
32,33,36,34,35
I subbed the box jumps/step-ups with goblet squats with 19 lb dumbbell.
So like Crystal mentioned, we had a 1 min rest.
15 squats, 15 rows per side at 19lbs, 40 vups
15 squats, 15 rows per side at 19lbs, 48 vups
15 squats, 15 rows per side at 19lbs, 48 vups
15 squats, 15 rows per side at 19lbs, 48 vups
15 squats, 15 rows per side at 19lbs, 48 vups
Subbed the split squats with push presses since I did squats in the workout.
Thighs were on fire.