Wednesday 160511
For Time:
250m Row or 200m Run
200m Run or 250m Row (opposite of last)
500m Row or 400m Run (opposite of last)
400m Run or 500m Row (opposite of last)
1000m Row or 800m Run (opposite of last)
800m Run or 1000m Row (opposite of last)
** Athletes Choice can Start at Top and Work Down or Start at Bottom and Work Up**
Post time to responses.
15 min: of the choices
Did 50 pull-ups for time but I added 50 push-ups (finished all 100 reps @ 8:50)
*
WOD rx’d: did reverse order
Started with 800 m run first
Finished @17:22
75 Kipping Pull-ups:
14:45
WOD as Rx’d: Starting with 800m run
16:14
Finisher:
800m Farmer’s Walk w/45KB
100 GHD Sit-Ups
100 Pull-ups = 14:43
WOD Rx = 19:38
started w/1000m row
Made sure that I didn’t skip anything this morning.
30 MU:
11:50 (super sore shoulders)
WOD as Rx (1000 m row start)
12:16
With a 15 minute time limit:
30 Ring MU’s-5:18
right into
30 Bar MU’s-11:35
right into
10 Ring MU’s-15:00
WOD
Started with 1000 meter row
Time: 12:50
Ok, so I was feeling proud of my 15 ring muscle-ups this morning that included several multiples but now I’m 2nd thinking that feeling considering that Breck did 70 total muscle-ups. Wow!!!! Great job Breck!!!!
🙂
Ring MU practice = 15 in 13:??…..lots of resting obviously
WOD as Rx’d = 15:51 or 15:52??? Started with 800m run
Great job his morning B
No joke. Awesome job Breck!!!!
15 MU’s, B!! I think that’s something to celebrate! Great job lady!! 🙂
15 ring MU in about 6:00
Then did 30 burpee double pullups
–
Wod
Every 2 min
250 m row
25 push-ups
Kept up for 6 rds then did 250 m row + 15 push-ups
30 ring MU- 6:56
into
50 C2B pull-ups- 10:20
into
5 strict ring MU- 15:00
Wod w/ .5 mile, 1 mile, and 1.5 mile air dyne (started w/250m row)
17:19
WOD at home starting with 800m run
16:47ish forgot to look at my watch at exact time I was done
50 CTB in 15 min went slow ripped in 2 places
WOD with row first 16:11
ok…so as a member of the chub club, these are the WODs that I love to hate (but deep down – I do enjoy them – when they are over) 🙂
completed 77 kip pull-ups in 11:02
*would have like to try for 100 under 15 min but if I did another one I’m positive all six of my calluses would have ripped
WOD:
16:54 Rx
*started with the 1000m
Did 10 banded PUs, then 10 ring rows until 15 min cap.
WOD:
18:02
Started with 1000m row
Jordan is a true work horse and horsepower creating machine!
Love every ones training numbers. Great work so far today at Cf Jenks!!!!
30 Ring MUs = 5:49 – did all of them in singles wanting to test this method. half (15) no false grip.
Felt wild and crazy today and put on the Elevation Training Mask for the WOD.
WOD RX = 15:57
Accessory
5x30sec Max Cal sprint 30 sec rest
2rds of 10 Reverse Hypers – 10 V-ups – 10 Stone Over shoulder 100lbs
Skills
Ring MU
15@ 7:00
20@ 8:50
Ripped
WOD Rx 1000m row first
14:18
Worked on bar muscle ups. Prob did about 20 ctb to my top rib.
Got two banded muscle ups.
WOD rx – worked up
18:01
50 CTB 6:00 min.. Then practiced MU
Wod 16:?
Started 1000 row
100 push ups
WOD @Hillcrest (run distances 266m, 390m, 780m)
16:29
Strength
30 dips
30 strict pull-ups w/band
Wod
16:47
Skill:
30 Ring MU’s for time
8:18
—
Wod. Rx’d. (1000m row first)
14:45
30 c2b in 4:12
Then 2 bar mu’s before a nice chunky rip
First time to attempt them since the open – not pretty haha
Wod rxd (descending order)
13:50
Yay go Dominic on your first mu!!!!
Skill:
15 Ring MU’s for time
4:20 ish
25 – worked on Butterfly PU
—
Wod. Rx’d. (1000m row first)
14:29
@Bixby before practice
5×5 rear foot elevated single leg squat @95#
5×10 Rev Hyper
3×10 hammer curl to press 30# DB
*
5:30 Class
– 30 Bar MU for time. Ripped at 17.
20 in 3:10 (11(PR)-4-3-3)
– 5 min max strict pull ups – 36 (PR)
WOD as written – 13:48
*
@Confused, quick question. Do I get to post RX+ since I did all of the prescribed pre WOD work plus some accessory work before I came in today?
56 pull-ups, then developed blood blisters so I had to stop 🙁
WOD w/800m run first – 17:17
15 ring muscle ups: 4:20
+ butterfly work
WOD RX: 14:30 (descending)
Thanks to Nicole, Shan & Jen for the help with Butterfly. Think I’m getting it.
3 ring MU’s (total of 2 lifetime ring MU’s previously)
10 pull-ups (out of time)
WOD: 14:42
1k row first
Going for 100 pullups
Got to 70 in 4:18 but had to stop due to tear
Wod rx starting w 800m run
14:23
Muscle up work
WOD starting with 250m row – 13:12
Thank you Georgie and everyone at 4:30 today!
15 ring muscle ups in ~7 minutes.
6 or 7(can’t remember) strict ring muscle ups in remaining time.
WOD Rxd. Started with running.
14:38
Thanks again for the push, Shannon! You’re awesome.
5am:
15 C2B warmup
Then MU work with Stephanie. Hands still hurt from the Hang Clean workout…not much pull.
Great Job Steph on those 5 MU!!! They looked great! B you were awesome!
WOD: 14:40
Started with 800m run
Um, Breck, AMAZING!!
5:30 class
Excited for Dominic getting his first 3-4 MU!! Yes!
Back squat with Callan. Cheered for Samantha on her pull-up! Way to go.
A few butterflies for Toby! You’re looking good!
In awe of Jennifer and the ease in which she does MU and strict MU.
WOD…again! Why not?
14:29 – same order
Fun day!
So glad you came to the 5:30, Shannon!
Almost forgot my starter WOD: As slowly as possible, fall off of the GHD machine.
Score: 7 seconds
30 MUs
13:45
100 PUs = 5:28
WOD (start w/800m) = 13:48