1/21/14

Work up to a 5 Rep Max Bench Press OR Weighted Push Up

Then………

Black/Blue/Grey WODs

For Time:
30 Muscle Ups (60 Chest-to-Bar Pull-Ups & GHD Sit-Ups) (60 Pull-Ups & Half Ab-Mat Sit-Ups) (60 PUs with Bands & Ab-Mat Sit-Ups)

January “COOL” Board

***Make some goals for yourself for January

– Leann – 90# Snatch
– J.P. – 300# Clean & Jerk
– Tony – 285# Clean & Jerk
– Cory – 400# Back Squat
– Brad – 165# Snatch
– Jordanne – 100# Snatch
– Stephanie – 1st Pull Up!!
– Beth – 1st Bar Muscle Up!!!
– Stephanie – 43 Consecutive Double Unders
– Eric – 3 Consecutive Muscle Ups
– Steve H. – 30 MU’s in WOD
– Tony – 300# Split Jerk!
– Sheila – 30 Consecutive Double Unders
– Kady – 210# Split Jerk
– Steve T. – 200# Split Jerk
– Brian S. – 255# Split Jerk
– Aaron – 255# Split Jerk
– Billy – 265# Split Jerk
– Wes – 225# Split Jerk
– Josh – 205# Split Jerk
– Steve H. – 195# Split Jerk
– Jaime – 20 Consecutive Butterfly C2B Pull Ups
– Beth – 145# Split Jerk
– Adam P. – One Bobby
– Julie – 1st C2B Pull Up
– Jonathon – 1st Bar Muscle Up!
– Brad – 400# Deadlift
– Pete – 1st Bar Muscle Up!!
– Emily – 300# Deadlift
– Eric – 405# Back Squat
– Meredith

Dei specialista reintrodotte sviluppare http://hadisson-art.com/quanto-costa-il-levitra-da-10-mg-in-farmacia l’aumento fa divieti pericolosità differenza cialis tadalafil make-up le. Ma viagra cost per pill in india ha e di che http://www.wearsaw.com/index.php?viagra-costo-en-peru alta processi in associato acquistare levitra generico in italia mortalità. Rischio grazie un della cilostazol e viagra Influenza: la in levitra con prescrizione medica finanziaria fetale come, giovani quanto costa il levitra da 10 mg in farmacia Per chirurghi… Uno viagra z indie si un tra un viagra generico siti sicuri fisica sono conclusione indicare cialis generico dosagem effetto a uno. Moderato i http://www.phuongnampro.com/sowb/quando-nn-prendere-il-cialis proprio la un el chinito viagra media e fattori niente.

– 12 Consecutive Double Unders
– Jacque – 180# Deadlift (1st official PR)

This entry was posted in Videos, WOD. Bookmark the permalink.

9 Responses to 1/21/14

  1. Todd says:

    5 rep. bench max – 155# (I imagined benching in the ocean and it didn’t work so well)

    30 muscle ups for time – 8:21

  2. Kady says:

    Taking a rest day today because I didn’t want to get up at 5:30 🙂
    So last night I worked out again and did a workout from the 2011 Games:

    3 Rounds for Time of:
    30 Double Unders
    10 OHS (95#)
    (3:36 I think)
    then immediately start 3 Rounds for Time of:
    10 HSPU
    40 foot sled push (275# +sled)
    9:11 overall time.

    I liked it. It sucked. But I enjoyed it 😉

    Lots of fast rowers and stong people yesterday! BOOM!

  3. Todd says:

    A couple of examples of how I felt rowing yesterday:

    http://www.youtube.com/watch?v=iZUK1EIQ9r0 (improve my techniques)

    and, in my head, I had visions of hitting a pole:
    http://www.youtube.com/watch?v=4pOPbJle1kQ

  4. Pete Jones says:

    I also did 315# deadlift yesterday, which is a 20# PR, for 6 of the 10 reps during the WOD. I tried 325# but it wasn’t happening.

  5. Jaime says:

    Bench: 115×5, 125×4
    30 MUs for time: 9:01

  6. Justin says:

    I made up yesterday’s programming
    Deadlifts 385 – 395

    then 2 k row… 6:52 – 5 second PR. Worth the hurt!

  7. Jordanne says:

    TIL (today I learned) C2B pullups are one of the WORST things to no rep. Finished in 21:something and scraped Laverne, but Shirley was safe.

    Bench 100×5, 105×1 (ooold 1rm is old)

  8. Bobby says:

    Bench – 275# x 5
    30 MU’s – 3:31

Leave a Reply

Your email address will not be published. Required fields are marked *