Black/Blue/Grey WODs

For time:
30 Handstand push-ups (Ab-Mat Under Head) (Feet on Box)
50 Back Extensions
30 Knees to elbows (Hanging Knee Raises) (Leg Raises)
Deadlift, 30 reps (225/155) (155/105) (105/75)
Dumbbell push press, 30 reps (40/25) (25/15) (15/10)
50 Kettlebell swings (53/35) (35/26) (26/18)
Row 20 calories
10 Muscle-ups (3 x PU’s & Dips) (with Bands)

Post time to comments.

November “COOL” Board

***Make some goals for yourself for November

–  Kelli – “Kelly” as Rx’d
–  Adam M. – Fran in 3:18
–  Taylor – 130# Split Jerk x 2
–  Brian S. – Strict Muscle Up
–  Jordanne – 1st Rope Climb!
–  Jess – 1st Rope Climb!
–  Meghan – 95# Snatch
–  Kelsey – 1st Rope Climb!
–  Aryn – 1st Rope Climb!
–  Josh – Bar Muscle Up!!
–  Joe K. – Bar Muscle Up!!
–  Mark – 1st Rope Climb!

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48 Responses to 11/7/12

  1. Adam S says:

    Today’s WOD – 25:11
    not Rx’d – used abmats with HSPUs and pull-ups/dips

  2. Jordanne says:

    My hands started sweating as soon as I read this o____o

    • Lauren says:

      I was drenched after it not going to lie 🙂 So I”ve decided that I need to procure a T-rexy shirt for myself after latest WB pic since I do a 1 armed toss with my right and my left literally dangles mid-air. Lol!

      • Jordanne says:

        ‘Rawr.’ Quoth the T-rex.
        (I found mine in the boys’ section at Sears @ Merle Hay mall :))

        After a tossy-turny night, I realized I had to go back and slay the rope dragon, so this wod will have my name all over it come makeup day.

  3. Lauren says:

    Today’s Wod 26:37 w/ bar muscle ups. 1st time to do this many AND in a Wod so pretty excited! Thanx to Shelly, Jamie & Bobby for the push to do them & coaching during 😉

  4. Todd says:

    Today’s wod, as rx’d: 21:59. I liked this one.

    • Lauren says:

      Nice job! I liked it too even though some would say we are sick. Lol 😉 HSPU were a little tricker than usual & grip on DL/Kbs but all in all fun Wod. Bar MUs were just icing on the cake.

  5. Annette says:

    Today’s WOD: 29:14

    Kipping HSPUs w/ abmats took me a long time (5+ minutes) and pullups, dips (w/purple band) at the end.

    Truly a “chipper” for me, I had to break this one up a lot more than I had planned!

  6. Tiffany Kragnes says:

    My hands stillllll hurt! 25:40: no hspu’s yet, but 125lb on the bar for deadlifts and rx’ed on db push press and kb! This was tough especially after yesterday….got some lovely rope burns and bruises!

  7. Jaime says:

    Today’s Chipper as Rx’d – 17:25
    And I started with 14 consecutive strict HSPUs ..PR by 4 reps 🙂

  8. Shelley says:

    Today’s WOD rx’d with bar muscle ups – 35:32 (through 9 bar muscle ups). Then spent the next 30 or so minutes trying unsuccessfully for number 10 …. very frustrating. (so I guess my score should really be DNF); did succeed in tearing up my hand though.

    Glad I was able to give you some extra motivation today, Lauren. Leann did that for me yesterday

  9. Leann says:

    A friend is asking me about paleo websites for kids in particular. Any suggestions?

  10. Leann says:

    Impressed by the bar muscle ups gals! A new skill in the wod and of course they put it at the END! I couldn’t hardly do 10 pullups!

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