Wednesday, 02 November 2016




“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed



WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)


WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)


For Time

Compare to Tuesday, 06 October 2015



Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member, one at a time, performs the round of 15, then each member completes the round of 12, and then each member completes the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.



Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00



Post time and experiences to comments


  1. through 10 oakbsl 36:00 cap Rx
    w/Barry & Michael

  2. Mr. Such says

    “El Muff-n-Such”
    29:59 Rx

    Well done gentlemen. Strength and honor

  3. Muffin Man says


  4. Las chicas de Mexico (minus Jana)
    38:20, 30# for the KB stuff. Toasty.

  5. CourtnieMcKone says

    I partnered with the goat and Emma

    Hspus w/1 ab mat and towel
    I don’t know if you could call my push-ups rx. I guess they were pregnant lady rx. I went down until my belly touched the floor

    • White Ape says

      WOD’n with a miniature human inside you, is in it’s own Rx Division. Kind of like a lot of local comps…a lot of “form variations” are acceptable. 🙂

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