9/21/11

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.

Compare to 7/31/11

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
–  Tony – 1st Muscle Up EVER!!!
–  Ross – 1st Muscle Up EVER!!!
–  Todd – Butterfly Pull Ups
–  Taylor – 1st Rope Climb
–  Nick – 1st Bar Muscle Up
–  Jacob – 1st Bar Muscle Up
–  Kyle – 1st Ring Muscle Up
–  Nathan –  1st Ring Muscle Up
–  Blaise – 1st Ring Muscle Up
–  Blaise – 30 Muscle Ups For Time
–  Travis – 1st Ring Muscle Up
–  Shelley – 1st “REAL” Kipping Pull Up
–  Shelley – Clean & Jerk 115#
–  Jim – Back Squat 205#
– Justin – 5 Consecutive Muscle Ups
–  TEAM 515 – Won the Lincoln Soldier Challenge!
–  Bobby – Deadlift 475#
– Lauren – 25 Consecutive Double Unders

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11 Responses to 9/21/11

  1. Bob Jennings says:

    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:)

  2. Jaime says:

    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.

  3. Adam S says:

    Today’s WOD — 15:10

    Sub’d PUs/Dips for MUs
    Foot still not 100% from Monday’s incident with box jumps

  4. Todd says:

    Today’s WOD (substituted pu’s and ring dips for muscle ups) – 15:53. Stood on a 45# plate for dead lifts.

  5. Ash says:

    Today’s WOD Rx’d: 11:42

    with less than ideal equipment

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