Black/Blue/Grey WODs
For time:
5 muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 50 yards
5 muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 100 yards
5 Muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 150 yards
5 muscle ups (3 x PU’s/Dips) (with Bands)
Deadlift, 10 reps (245/155) (155/105) (105/75)
15 GHD Sit-ups (Ab-Mat Sit-Ups)
Sprint 200 yards
Post time to comments.
September “Cool†Board
***Make some goals for yourself for September
– Billy – 95 Consecutive Double Unders
– Billy – 6 Consecutive Muscle Ups
– Jaime – 5 Consecutive Muscle Ups
– Â Tony – 1st Muscle Up EVER!!!
– Â Ross – 1st Muscle Up EVER!!!
– Â Todd – Butterfly Pull Ups
– Â Taylor – 1st Rope Climb
– Â Nick – 1st Bar Muscle Up
– Â Jacob – 1st Bar Muscle Up
– Â Kyle – 1st Ring Muscle Up
– Â Nathan – Â 1st Ring Muscle Up
– Â Blaise – 1st Ring Muscle Up
– Â Blaise – 30 Muscle Ups For Time
– Â Travis – 1st Ring Muscle Up
– Â Shelley – 1st “REAL” Kipping Pull Up
– Â Shelley – Clean & Jerk 115#
– Â Jim – Back Squat 205#
– Justin – 5 Consecutive Muscle Ups
– Â TEAM 515 – Won the Lincoln Soldier Challenge!
– Â Bobby – Deadlift 475#
– Lauren – 25 Consecutive Double Unders
11 Responses to 9/21/11