Thursday, December 30, 2010

Posted by on Dec 29, 2010 in WOD | 7 comments

Press or Bench Press
5 x 3Reps (80% of 1RM) or 5RM
then
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings 2p/1.5p

Ps… It’s Wayne’s birthday. Another gift to deliver

7 Comments

  1. Happy Birthday Wayne!!! I’ll say it now before i get to the gym and too wiped out to remember it later 🙂

  2. Happy Birthday Wayne! This was a brutal WOD! I got 12 rounds plus 2 muscle ups in. Great job to the evening crew!

  3. Happy Birthday Wayne, hope it was awesome!!!
    Did the WOD in the AM and LOVED IT!!!! I’ve had an energy high all day Wheeeee 😀

  4. did 12 rounds with some scales / did 6 pull ups & dips for the muscle ups / HSPU on bench. Great job everyone!!

  5. Completed 10 rounds + 1 muscle up – Rx’d …
    HSPU still causing problems for me

  6. Happy Birthday Wayne!!

    Press: 5×3 @ 120lbs

    WOD: 9 rounds + 3 reps
    Scales: HSPU with Abmat and used various 50/60/70 KBS

    THIS workout brought to you by Scottsburn Candy Cane Ice Cream, in the ‘half-a-tub’ variety 😀

  7. hahaha… too funny Greg!! Can’t wait to see the next brought to you by lol

Press or Bench Press
5 x 3Reps (80% of 1RM) or 5RM
then
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings 2p/1.5p

Ps… It’s Wayne’s birthday. Another gift to deliver

7 Comments

  1. Happy Birthday Wayne!!! I’ll say it now before i get to the gym and too wiped out to remember it later 🙂

  2. Happy Birthday Wayne! This was a brutal WOD! I got 12 rounds plus 2 muscle ups in. Great job to the evening crew!

  3. Happy Birthday Wayne, hope it was awesome!!!
    Did the WOD in the AM and LOVED IT!!!! I’ve had an energy high all day Wheeeee 😀

  4. did 12 rounds with some scales / did 6 pull ups & dips for the muscle ups / HSPU on bench. Great job everyone!!

  5. Completed 10 rounds + 1 muscle up – Rx’d …
    HSPU still causing problems for me

  6. Happy Birthday Wayne!!

    Press: 5×3 @ 120lbs

    WOD: 9 rounds + 3 reps
    Scales: HSPU with Abmat and used various 50/60/70 KBS

    THIS workout brought to you by Scottsburn Candy Cane Ice Cream, in the ‘half-a-tub’ variety 😀

  7. hahaha… too funny Greg!! Can’t wait to see the next brought to you by lol