Black/Blue/Grey WODs
“Kady's B-Day WOD”
12 Rounds For Time:
10 Yard Handstand Walk (10 Feet) (60 feet Bear Crawl)
12 Pistols (Assisted) (24 Squats)
*Partition 26 Bar Muscle Ups (52 Pull-Ups) (with Bands) however you want throughout the 12 rounds
December “COOL” Board
***Make some goals for yourself for December
– Angie – 30 Consecutive Double Unders
– Steve H. – 1st Bar Muscle Ups
– Brad H. – 220# Power Clean
– Jon – 245# Split Jerk
– Mark M. – Deadlift 400# x 3
– Nate – Clean & Jerk 290#
– Jodi – 110# Clean
– Jon – 275# Squat Clean
– Howard – 150# Clean
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Happy birthday Kady! I really thought you’d through black flips in there….
Happy Birthday KADY!
Have a wondrous birthday Kady! All the best. t.
Happy cakeday, wonder-Kady 🙂
Thanks guys! And for the record, Bobby made up the workout, so don’t blame me 😉
Happy birthday!! So glad I asked you for a bday Wod Sunday 🙂 hope you had a great day!
Fun WOD! Just pretended I was a circus monkey.
This slow-mo video was really helpful. I’ve figured out how to do bar muscle ups, but a couple at a time, nowhere near 26. Being able to watch the movement in slow motion and stop the video to examine the technique showed me some spots I’m off on.