Five rounds for time of:5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to comments.
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11 comments:
Big Dawgs
As Rxd
Women - 80-85#
The Porch
Five rounds for time of:
5 Muscle-ups
80 pound Overhead squat, 10 reps
10 Toes to bar
10 GHD Sit-ups or 20 sit ups
Women - 45-50#
Puppies
Four rounds for time of:
5 Muscle-ups
PVC - 20 pound Overhead squat, 10 reps
10 Hanging knees raises
10 Sit-ups
As always if you do not regularly do GHD sit ups it is best that you replace these today with standard sit ups. Seriously this is a warning and for your own good. Include them in your warm up and cool down and become accustom to them before including them in a met con.
well,... this is gonna be a long one! It took me almost 30min to do 3rds this morning!
amber and i were the only lone souls in the gym this morning, except for drew stopping by later for some gossip and girl time....
you guys better watch out!! the girls might take over the a.m. classes! if that happens, we'll have pop mornings where all we listen to is brittany spears' "womanizer" and "r-e-s-p-e-c-t" by aretha franklin.
this is a tough, tough wod! i can't imagine doing it rxd. we set a 30 minute time limit. i did a porch, puppy, pregnant lady rendition of this wod:
band assisted full rom dips
65# ohs
toes to bar
aerobic situps (don't ask about the aerobic situps...they were pitifully reminiscent of 1982 and the only sub we could come up with for situps)
i got in 3 rounds plus dips and 4 ohs. the sad thing is - the ohs were the easiest part of all!
oooo-eeeeee! that header on the website sure does look good!
I like the new banner!
Drew
That is right about the Header (top of blog) it is nice to be apart of such a talented coaching staff.
about the W.O.D. being faster than the cut off Rxed is Fair to middling. sub 25 is good to fair sub 20 is excellent.
I WILL NOT BE THERE THIS AFTERNOON.
I HAVE TO BE SOMEWHERE ELESE. SEE YA TOMORROW>
New banner is kickin'!
New banner is kickin'!
Drew 22:52 Rx
1st round was the unboken
2nd round toes to bar boken in5s
3rd round M.U.2/2/1 toes to bar 5s
4th round M.U.2/1/1/1/ toes to bar 3s
5th round M.U. 1s toes to bar 3s
dang drew! awesome job! you were close to "excellent" status, although in my book, completing the wod in sub 25 as rxd is "excellent!"
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