3/30/12

Black/Blue/Grey WODs

“Barbara”

Five rounds, each for time of:
20 Pull-ups (with Band)
30 Push-ups (from Knees)
40 Sit-ups (Ab-Mat)
50 Squats

Rest precisely three minutes between each round.

Grey = 1/2 the reps and half the rest time of Blue

Post times to comments.

March “Cool” Board

***Make some goals for yourself for March

–  Mike – 1st Muscle Up!!!
–  Annette – Double Digit Double Unders
–  John – Handstand Walk 12 Feet
–  Mindy – 100# Snatch
–  Billy – 165# Snatch
–  Ann – 1st Rope Climb
–  Michelle – 50 Consecutive Double Unders
–  Brett – 67 Consecutive Double Unders
–  Adam L. – 20 Consecutive Double Unders
–  Nora – L-Sit Rope Climb
–  Drew – 2 Rope Climbs
–  Amy – 1st Rope Climb
–  Krissy – 1st Rope Climb
–  Ash – 1st Muscle Up to Ring HSPU
–  Leann – 20 Consecutive Double Unders
–  Andrew H. – 22 Consecutive Pull Ups
–  Taylor – 1st WOD as Rx’d
–  Tara – 1st Muscle Up!!!!
–  Adam L. – 1st Muscle Up!!
–  Leann – 29 Consecutive Double Unders
–  Katie – 165# Deadlift
–  Nate – 1st Muscle Up!!
–  Shelley – 1st Strict Pull Up!
–  Amber – 6 or 7 Consecutive Double Unders
–  Alyssa – 1st Rope Climb
–  Amber – 1st Rope Climb
–  Justin – 43 Consecutive Double Unders
–  Travis B. – 2 Consecutive Pull Ups
–  Annette –  1st C2B Pull Up (followed by 11 more in 12.5)
–  Jodi – 5 Consecutive Pull Ups
–  Michelle – Overhead Squat 155# x 2
–  Justin B. – 7 Consecutive Double Unders
–  Annette – Overhead Squat 120# x 3