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Lifting Ourselves and One Another

Wednesday, September 12, 2018

A.  Complete 1 round for time of:

200 Double Unders
10 Alternating Dumbbell Split Jerk – 45#/30#/hand
150 Double Unders
20 Alternating Dumbbell Split Jerk
100 Double Unders
30 Alternating Dumbbell Split Jerk
50 Double Unders
40 10 Alternating Dumbbell Split Jerk

B1.  Hollow rock – 30s X 4 sets, rest 30s

B2.  Superman – 30s X 4 sets, rest 30s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 9

A. 24:59
Last 100+40 took 7 minutes

B. Rolled around after A. Pretty sure I hit at least 1 superman and 1 hollow hold in there somewhere.

Thanks Shannon and Derek!


Oops. Last 50+40 was 7 minutes


– 24:52
– used 40# dumbbells (this was too heavy for me at this rep count)
– I expected to do well on the double unders but I couldn’t string them together at all today 🤷🏼‍♂️


19:30ish (don’t remember the exact time).
35# to start. Dropped to 30# for the final round as left arm was starting to give out on the recovery.
Double unders rx’d. These were good tonight.
Thanks Brett!


18:01 as rx
Things were clicking pretty good tonight. Thanks Brett!


21:53 rx’d.
Pretty happy I managed it rx’d.Had 25s standing by just in case.
And I hit 115 UB DUs. The challenge is paying off. Of course I stood around for 30 seconds after trying to recover. Made myself break them into sets of 25 after that.

Thanks Nat.


13:40 Rx’d

After talking to Brett I did all my DU in sets of 50 (despite being able to do sets of 150-200). I would do 50 DU, stop took 2 big breaths and did 50 more for all the rounds. I only tripped up twice in all my DU.

The split jerks I did in sets of 10 in rounds 1 and 2. Rounds 3 and 4 i did sets of 5 reps, stepped back took 2-4 big breaths and pumped out 5 more reps until I was done.

This was one of the 1st wods I’ve done with a rep scheme in mind. Usually I go until I can’t go anymore. I usually go out fast at the start then die at the end. Today I had consistent energy for the whole wod.

Fun workout. Thanks Brett!


A. 18:53. Used 20#, rep scheme for DU’s was 160/120/80/50
B. Did 3 sets of each
Thanks Shannon!


14:34 Rx

Awesome push, especially on those last two rounds of DB Split Jerks. Held a relatively consistent rep scheme of 10 SJ then drop DB. Seemed to work pretty good. The shoulders definitely felt it on this one.
Great WOD Brett, thanks for the push!


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