Black/Blue/Grey WODs

Three rounds of:
10 Weighted pull-ups/Pull-ups/Pull-ups w Band
30 Back extensions

Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.
Post load and time to comments.

January “COOL” Board

– Make some goals for January, and get your name on the Board when you accomplish them

– AND let me videotape  if you are attempting, you should be proud of it

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9 Responses to 1/7/11

  1. Bobby says:

    Black WOD as Rx’d (45# vest) – 2:39, thanks for the help with the vest Jaime

    WAY TO GO ASH!!!!! Welcome to the Muscle Up Club!

    • Adam P says:

      I think that Bobby needs to take a blood test….not for steroids but for genetic mutations!! You’re a freak!

    • Justin says:

      Big Joey Lawrence inspired “Whoa” on that one, Bobby! Nice work! I would’ve liked to see that…I’ll let you perform that again when I am present.

  2. Adam P says:

    3:45 with the 45 lb vest. Also did a muscle up ring handstand push up…..and challenge accepted Brian, you’re going down!

  3. Lindsay says:

    Black wod rx’d (20# vest) – 3:04

    Nice job on the muscle up, Ash!

  4. Jaime says:

    Black WOD as Rx’d (20lb vest) -3:16
    Then after Z pointed out I prob could have cut down on transition time had I not hobbled half way across the gym to the GHD each round, I decided to go again…
    Black WOD as Rx’d (20lb vest) -2:44 (SO close to beating bobby…and yet so far 😉 )

    Welcome to the MU club, Ash! And welcome to the pull up club, Jasmine!!
    I’d say it was a good morning besides Brian doing a face plant off the GHD machine on his first back extention!

  5. Bryant Pickering says:

    3 rounds – 10 pull-ups, 30 ring dips. I believe I had a 20# vest on.
    9 minutes flatt. If you want a good upper body WOD, give this a shot.

    Ash, congrats on the muscle up!

  6. Brian says:

    Black wod rx 4:09
    Took a little detour during the first round by smacking my nose on the ghd. Ill try this again w out the detour! If only we had a camera!

  7. Jeremy Yoder says:

    Black WOD 4:05….

    Looking forward to that potential “shake weight WOD” on Monday 🙂
    (For time: 2,500 shakes per arm while sitting on the couch with your legs comforatably elevated)

    Check out these links on the shake weight….its viral (dont let your kids watch the 2nd one……


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