Please make note the 5:30 class will be moved back to 6pm. In addition to that we will have a 7pm class tomorrow.
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WOD
_rounds for time;
7 muscle ups
10 HSPU
male:
BWT – below 140# – 8 rounds
BWT – 140-160# – 7 rounds
BWT – 160-180# – 6 rounds
BWT – 180+# – 5 rounds
female:
BWT – below 130# – 5 rounds
BWT – 130-160 – 4 rounds
BWT – 160+# – 3 rounds
post BWT and time to complete required rounds to comments
arms at full extension at top and bottom of muscle up, crown to floor for HSPU. If using sub for HSPU NO bands. Place knees on plyo box. If using sub for muscle ups place knees on same box, lower body down using false grip and complete an assisted muscle up. $100 still up for grabs for first girl that does a muscle up.
(OPT programmed)
Justin, we will make it to the box, And nice comparison to the red weights,yeah it is kinda weird when I lift my burly ball then notice I have shed 2 1/2 of them so far. Excited to see you and Ian and cooking a bit of the paleo with you.
Awesome WOD! In the picture the two girls in the background (not naming any names) look like they are down for the count? lol
No one has really commented on the blog about last Fridays WOD. Looking at the pictures of everyone’s faces and/or bodies beeing collapsed on the floor, I personally felt that was the most painful WOD we have ever done. Anyone agree or recall a more painful feeling/WOD? (my back felt like someone was stabbing me with a knife with every kettle bell swing)
OCC,
I am leaving tonight for the holidays, but I will be doing my best to keep up with the WOD’s in Costa Rica. Safe travels, and I will see you back in the box in 2011
I have to agree with Schinn. Not that I have all that much experience, but this was absolutely the most taxing WOD I’ve done. I was on the floor when I finished, not because it felt better to be there, but because I literally could not stand up. It is the only WOD I’ve rxd, and I have to admit, my eyeballs were sweating just a bit when it was all over. That said, it’s the best time I’ve had in the gym so far. Thanks for pushing me, Joshie.
Oh ya, tomorrow 7am will be my last WOD of 2009. We’re heading to Austin for Christmas/New Year’s. See you all next year!