Monday, December 13, 2010

Posted by on Dec 12, 2010 in WOD | 13 comments

A big thank you to Chris Arseneau who came up with a new rig for the pull up bar. He welded everything together for a new improved station. Enjoy!

HSPU Skill Work
Hang Power Clean
Tabata Row
20s ON/10s OFF – 8 Rounds
Score: Total Calories

Heather – Operation Red Nose


  1. Did we get an airdyne at some point? Or is this choose one?

  2. What is an airdyne?

  3. Its a exercise bike with a big fan as the front wheel

    • Disregard. It’s just rowing or mountain climbers. I thought i was going to have a lend of one but not now

  4. What, no Rudy? 🙂

  5. I hope others send in their pics…never saw you with the full kit on

  6. I did 74 on the rower (I think we only did 7 rounds though….Wayne, help me out here….)

    195 on the 3RM hang clean….

    didn’t find the time for the HSPU work. my bad, I should, so should you! Don’t waste time!

  7. i have a picture of Greg with the suit on. Have to get it off my phone 🙂

  8. I got 49 on the row and did the cleans @ 75# (I’m still not 100% comfortable with the movement). Fell on my face trying to do headstands but eventually got the hang of it….Mike, I’m a clutz so feel free to point and laugh when I do something stupid like that

  9. Strength to start:
    Squat 3×5 @ 220lbs
    Press 3×5 @ 125lbs
    Hang Clean 3RM @ 200 lbs

    WOD: 64 calories, room for improvement but I was gassed at the end of it which is what really matters haha. Great job evening crew!

  10. I’m STILL not feeling … correct … after the rowing. Wow.

    did some without height assistance and some with; feeling more solid every day on these…never thought I’d say it in 2010!

    worked my way up to 175lbs
    form went to crap at this weight so I stopped

    80 calories
    11-11-11-11-9-9-9-9 were the rounds…consistent to say the least
    I. Wanted. To. Die. After. This.

  11. Worked on a frog stand and handstands…. Jenn I’ll never point and laugh at anyone…I’m the one who falls on face all the time…wouldn’t be fair 🙂

    HPC worked up to 205lb… wasn’t feeling good about it today… need more shrug … or food…. or sleep… or….

    Did the row…by myself 🙁 rowed 76.

    then worked on Muscle Ups…. Got 10 in a row full ROM while timing them… bad idea since I did about 10 prior to starting the clock. Just happy Lat is feeling much better.

    Great effort and it was a great turnout tonight…. I’m loving the large group atmosphere

  12. Started with a little bit of pull up work – I feel like kipping may have finally clicked for me today.

    Handstand work wasn’t awesome today, but I’ll take it.

    I skipped over the HPC and went straight to the rowing – 77 cals

    A little more kipping pull up work to finish.

    Loving the new pull up bar setup! Great job Chris!