12/30/11

Black/Blue/Grey WODs

“Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups (with Band)
Dumbbell Deadlift, 5 reps (75/50) (50/35) (35/20)
Push-press, 8 reps (135/95) (95/65) (65/45)

Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press.
Post rounds completed to comments.

December “Cool” Board

***Make some goals for yourself for December

–  Annette – 1st Rope Climb!
–  Janet – C&J 75#
–  Meghan – C&J 110#
–  Annette – C&J 105#
–  Ash – C&J 225#
–  Ben – C&J 245#
–  Jim – C&J 170#
–  Bob – C&J 170#
–  Mike F. – 1st Muscle Up!!!
–  RossBoss – 265# C&J
–  Fred – 195# C&J
–  Travis – 12 Consecutive Muscle Ups
–  Janet – Consecutive Pull Ups
–  Annette – 200# Deadlift
–  Michelle – 20 Consecutive Pull Ups
–  Ben – 1st Muscle Up (followed by 21 more)
–  Ash – 455# Deadlift (King Kong weight)
–  Bobby – 485# Deadlift
–  RossBoss – 500# Deadlift

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