Thursday, June 23, 2011

Posted by on Jun 22, 2011 in WOD | 13 comments

00:00 – 00:15 – Warm Up

00:15 – 00:30 – Skill/Strength Development – 5 sets of 3 Back Squat/climbing

00:30 +  WOD


  • 3 Muscle Ups
  • 20 Push Ups/Hand release
  • 20 Walking Lunge Steps
  • 200 m run

Post score and comments


  1. WOD: 3 rounds w. 3 kipping PU’s & 3 ring dips w. #1 band instead of MU’s

    I was still sore from Mon & Tues wods lol and ended up using the c word in the wod this morning 🙁 +$10 to charity

  2. Geez…I’m glad someone else is sore from Mon/Tues….my body is still not right yet!! 😀 I wouldn’t say the c-word, though 😉

  3. WOD: 3 rounds + 9 Rx’d

    I liken pushups in a WOD to dead flies in your ice cream. 😀

    Post-WOD MWOD:
    12 minutes of hip capsule band distraction; 3 motions, 2 minutes for each leg.

    I can now put the backs of my wrists on the floor again with straight legs! I love this stuff!!

  4. WOD: 4 Rounds

    Scaled 9 PU’s/9 Dips (body weight) for MU’s.

    Dips were atrocious and made the proceeding push ups challenging at best.

    Another big crowd at lunch today and some new faces! Awesome!

  5. if there were so many people, where are the comments??????????????

  6. It was a bunch of non-commentors. I bet they’re reading this though. Yeah…we know you’re out there non-commentors.

  7. There should be a penalty for not posting your score… DragonBoat fundraiser?? 😛

    • There’s a Dragon Boat fundraiser in progress. Join the google group. Everyone got invites. But the reg fee is separate from money raised….those details are part of the group too

  8. First workout today, wasn’t sure what to expect but it was great, really enjoyed the group atmosphere.

  9. Where was everyone??? Beverley all by her lonesome at 5pm and me at 6pm.

    WOD – 3 rounds barely – I ache everywhere tonight – I smell some balm in my future. Did pullups and dips for muscle ups.
    Collapsed on bed at home after changing. I am not liking what tomorrow’s WOD is, but it is Friday and then some rest.

  10. I was just shy of 3 rounds for WOD tonight (didn’t quite finish my last 200m in time) with pull-ups/ dips instead of muscle ups. I was trying to be over 3, so I’m a little disappointed. It is very lonely when no one else shows up to do the WOD at 5 o’clock, so I’m blaming the loneliness for not achieving my goal haha
    It was nice that Sherri was in and gave some encouragement though 😀

    Big thanks to Greg for all the help with technique(s) tonight! 🙂 Haha hopping I will not hate Dead lifts soon.

  11. Sorry Leah…read your comment on my phone and I obviously misunderstood….
    That would be another great way to raise some extra money eh??
    $5 for comment ommission…lol

  12. @ Beverly: Great job last night on the deadlifts! You basically learned a new, large, and complicated movement pattern so the next step is going to be getting consistent/smooth with it. Practice, practice, practice!! 😀