Monday, August 8, 2011

Posted by on Aug 7, 2011 in WOD | 12 comments

15 mins – Warm Up

15 – 30 mins – Deadlifts 5 x 5 (Increase weight)

30 mins – WOD

5 Rounds for time:

  • 3 Muscle Ups (12 Pull Ups/12 Dips)
  • 6 Handstand Push Ups
  • 9 Pistols

Post time and comments

12 Comments

  1. Hey people……another lonely morning for the one person who showed up. There has been a good showing in the past for the 6am sessions…but last few weeks have been not so good.

    We will have a 6am Tuesday and Wednesday this week…none Thurs or Fri.

    Next week will be a tester week. IF the group doesn’t use the 6am…it’ll lose the 6am.

  2. Ryan and I will be in at 6am tomorrow and Wed. Sorry for not making it in last week I was pretty sick

  3. And I have been in California.

  4. That’s more than half the 6am crew right there! 😀

    No WOD today…looks like a fun one though!

    Wendler Deadlift-Press+Weighted Dips:
    Deadlifts AMRAP3: 280 x 10
    Press AMRAP3: 115 x 9
    Dips: 5 x 3 x (bw+15lb KB)

  5. Deadlifts: 90-110-120-130-140
    WOD: 16:03
    Did pull ups and dips instead of muscle ups, HSPUs off the box and 18 air squats instead of pistols

  6. Deadlifts 90-100-110-120-130
    WOD- This was a sweaty one! pullups and dips instead of muscle-ups, the two tires for HSPUs and the pole for pistols. Time was 15:31

  7. Deadlifts: 110-120-130-140-150. Probably could have gone heavier, but haven’t done DL for a while so stayed on the safe side.

    WOD – 15:51 with #1 band pull ups and dips, HSPUs with 25lb plate and abmat, and pistols holding onto #1 band. Pistols with the band are probably the most successful I’ve done yet!

  8. modified 5 rounds: 3 ring rows; 6 push ups; 9 squats 8:50
    The right leg is jammin (not talking Bob Marley here 🙂 )
    Did deadlift 70 lbs thanks Greg for the form tip…Ben that screaming made me almost pee my drawers…sorry I laughed..I know it is painful
    Fun WOD makes up for not being able to play on Saturday 🙁

  9. modified 5 rounds: 3 ring rows; 6 push ups; 9 squats 8:50
    The right leg is jammin (not talking Bob Marley here 🙂 )
    Did deadlift 70 lbs thanks Greg for the form tip…Ben that screaming made me almost pee my drawers…sorry I laughed..I know it is painful
    Fun WOD makes up for not being able to play on Saturday 🙂

  10. Deadlifts: 140-150-160-170-180-190
    Did a couple at 210 as well just for fun 🙂

    wod: 12:44 – #1 band for pull ups, box for dips (raised feet), hspu on tires and pistols using the #1 band.

    Great job by everyone tonight!!

  11. 9:39. Muscle up’s and hspu’s were done as rx’d, did the pistols with the support beam haha. Great work evening crew!

  12. MP has no patience – clicked twice – she will blame the anaethetic for that.

    Warm up Deadlift set 5@160 – 5@180 – 5@210 – 5@230 – 5@250
    Decided to go for a PR as they felt really good – have not done DL’s is a while
    Did 270 (PR) and went 280 a better PR by 15 then what was on board.

    WOD – 20:48 – can you say SUCK at pull ups – this is a major area of frustration – I should be better at them end of story. I will have to spend a day on these for sure.

    Pistols are much better than previous ones.