Make Up/Challenge/Skill DAY
December “COOL” Board
***Make some goals for yourself for December
– Patrick – Butterfly Pull Ups!
– Brandon – Bar Muscle Up!
– Mindy – 155# C&J
– Brandie – 165 Power Clean
– Patrick – 100 Pull Ups in 8:22 (‘lil freak)
– Jeff – Bar Muscle Up!
– Leann – 125# Clean
– Beth – 125# Clean
– Van – Bar Muscle Up!
– Lindsay – 180# Back Squat
– Brandie – 70# Dbell Snatch
– Tiffany – Handstand
– Claire – 105# Power Clean (+ sweet mixtape)
– Danielle – Grace in 6:15
– Danielle – Kipping Handstand Push Up
– Josh – Bar Muscle Up!
– Cory – Bar Muscle Up!
– Trish – 1st Rope Climb!
– Loree – 15 Rope Climbs in WOD
– Michelle – 300# Deadlift
– Lucy – 1st Rope Climb!
– Jim M. – Bar Muscle Up!
– Jeffrey – Bar Muscle Up!
– Nate – 350# Back Squat
– Joe – 360# Back Squat
– Jess – 6:49 Mile Run
– Pat – 335# Power Clean
+
Redid a doozie on Christmas Eve with Lindsay
“Hammer”
5 rounds:
5 power cleans 135#
10 front squats 135#
5 jerks 135#
20 pullups
rest 90 seconds
Total time 18:04 – Round 4 was miserable …and about :40 slower than my next slowest round and 2:22 slower than my fastest round…the wheels fell off a bit. Still over 3 mins faster than in May of 2011
Ouch…that looks painful!
Monday’s WOD
3 RFT
50 squats
7 bar muscle ups
10 hang power snatch
Got 24:50 with 80# for the snatch
Good to get back into the gym today.
Did JT w/ Jeff Rx’d: 9:33. Got 7:46 back in August, going the wrong way on this one.
Then did the 15 minute AMRAP of t2b/pushups/kb swings, 10 rds +4.
Monday’s WOD
3 RFT
50 squats
7 bar muscle ups
10 hang power snatch (135/95)
As Rx’d – 11:50
Monday’s wod with pullups, pushups & 65# – 22:27
I am definitely paying for being sick T_T
I did not do a WOD today. I got my first MU on rings. Awesome to be back at 515 for a week. Can’t wait to get back in June. Thanks for the hospitality. Will cheering from the dirty south for all you competing in the open.