Black/Blue/Grey WODs
For time:
5 muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 50 yards
5 muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 100 yards
5 Muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 150 yards
5 muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 200 yards
Post time to comments.
September “Cool†Board
***Make some goals for yourself for September
– Billy – 95 Consecutive Double Unders
– Billy – 6 Consecutive Muscle Ups
– Jaime – 5 Consecutive Muscle Ups
– Â Tony – 1st Muscle Up EVER!!!
– Â Ross – 1st Muscle Up EVER!!!
– Â Todd – Butterfly Pull Ups
– Â Taylor – 1st Rope Climb
– Â Nick – 1st Bar Muscle Up
– Â Jacob – 1st Bar Muscle Up
– Â Kyle – 1st Ring Muscle Up
– Â Nathan – Â 1st Ring Muscle Up
– Â Blaise – 1st Ring Muscle Up
– Â Blaise – 30 Muscle Ups For Time
– Â Travis – 1st Ring Muscle Up
– Â Shelley – 1st “REAL” Kipping Pull Up
– Â Shelley – Clean & Jerk 115#
– Â Jim – Back Squat 205#
– Justin – 5 Consecutive Muscle Ups
– Â TEAM 515 – Won the Lincoln Soldier Challenge!
– Â Bobby – Deadlift 475#
– Lauren – 25 Consecutive Double Unders
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Jaime, thanks for demanding that I put MUs in the workout today. I certainly surprised myself. Jim, no thanks for placing RX weight on your bar while I had been all set to go at a lower weight, you’re not supposed to do that at age 56 (Happy B-day). I went to the gym planning to focus on my GHDs and running, that did not happen:)
Hahaha, you’re welcome for “demanding” it 🙂
SO AWESOME, Bob!!! You truly impressed me this morning. When I “suggested” 2 per round, I did not expect you to get up there the first round and do 2 in a row. I guess next time I’ll “demand” that you do at least 3 per round! Or better yet, 30 for time.
Very impressive on those muscle ups, Bob! I had plenty of time to watch you do them as I was struggling with the ring dips.
Nice work Bob!
Awesome work Bob!
Today’s WOD as Rx’d – 12:42
Standing on a 45# plate for DLs. Had all but the last 200 yd run done in the 12:00 games time cap.
Today’s WOD — 15:10
Sub’d PUs/Dips for MUs
Foot still not 100% from Monday’s incident with box jumps
You and those jump boxes.
Today’s WOD (substituted pu’s and ring dips for muscle ups) – 15:53. Stood on a 45# plate for dead lifts.
Today’s WOD Rx’d: 11:42
with less than ideal equipment
8:20