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
– Â Annette – 1st Rope Climb!
– Â Janet – C&J 75#
– Â Meghan – C&J 110#
– Â Annette – C&J 105#
– Â Ash – C&J 225#
– Â Ben – C&J 245#
– Â Jim – C&J 170#
– Â Bob – C&J 170#
– Â Mike F. – 1st Muscle Up!!!
– Â RossBoss – 265# C&J
– Â Fred – 195# C&J
– Â Travis – 12 Consecutive Muscle Ups
– Â Janet – Consecutive Pull Ups
– Â Annette – 200# Deadlift
– Â Michelle – 20 Consecutive Pull Ups
– Â Ben – 1st Muscle Up (followed by 21 more)
– Â Ash – 455# Deadlift (King Kong weight)
– Â Bobby – 485# Deadlift
– Â RossBoss – 500# Deadlift
17 Responses to 12/30/11