6/30/11

KING KONG

3 Rounds For Time:

1 Deadlift (455/315) (Use about 90% of your 1RM)

2 Muscle Ups (6 Pull-Ups/6 Ring Dips) (with Bands)

3 Squat Cleans (250/150) (Use about 90% of your 1RM)

4 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)

Yes, this is Frankie’s 11 year old little sister Darbi SHOWING UP BOBBY on his Handstand Walk Marker Trick!!!!!!!

June “Cool” Board

***Make some goals for yourself for June

–  Meghan – BEAT Bobby in Soccer WOD!!!
–  Adam S. – 1st Rope Climb
–  Ash – Handstand Walk 4 Squares (16 feet)
–  Ash – 6 Consecutive Muscle Ups
–  Jaime – Successfully Completed the Ultimate Athlete Challenge!
–  Mr. & Mrs. Justin Vaught!!!
–  Fred – 10 Consecutive Double Unders
–  Billy – Mile Run in 4:29!
–  Meghan – 10 Consecutive Pull Ups
–  Todd – 1st Rope Climb Ever
–  Fred – 1st Rope Climb Ever
–  Adam S. – 7 Rope Climbs in a WOD
–  Janet – 4 Rope Climbs in a WOD
–  Bobby – Rope Muscle Up
–  Bobby – Backward Roll to Support on the Rings
–  Jim – BIG BOY workout as Rx’d (aka rx’dn it!)
–  Mike – 1st Rope Climb Ever
–  Max – 5 Pull Ups with the Blue Band!
–  Lance – Strict Muscle Ups!!
–  Bobby – 501 Consecutive Double Unders
–  Adam S. – 50 Consecutive Double Unders
–  Brian K. – 1st Muscle Up EVER!!!
–  Teague – 1st Muscle Up EVER!!!
–  Jeremy – 350# Deadlift
–  Jim – 20 Unbroken Pull Ups
–  Frankie – 1st Muscle Up EVER!!!

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

18 Responses to 6/30/11

Leave a Reply

Your email address will not be published.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