Black/Blue/Grey  WODs

“Kady's B-Day WOD”

12 Rounds For Time:
10 Yard Handstand Walk (10 Feet) (60 feet Bear Crawl)
12 Pistols (Assisted) (24 Squats)

*Partition 26 Bar Muscle Ups (52 Pull-Ups) (with Bands) however you want throughout the 12 rounds

December “COOL” Board

***Make some goals for yourself for December

–  Angie – 30 Consecutive Double Unders
–  Steve H. – 1st Bar Muscle Ups
–  Brad H. – 220# Power Clean
–  Jon – 245# Split Jerk
–  Mark M. – Deadlift 400# x 3
–  Nate – Clean & Jerk 290#
–  Jodi – 110# Clean
–  Jon – 275# Squat Clean
–  Howard – 150# Clean

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8 Responses to 12/10/13

  1. Taylor says:

    Happy birthday Kady! I really thought you’d through black flips in there….

  2. Annette says:

    Happy Birthday KADY!

  3. Todd says:

    Have a wondrous birthday Kady! All the best. t.

  4. Jordanne says:

    Happy cakeday, wonder-Kady 🙂

  5. Kady says:

    Thanks guys! And for the record, Bobby made up the workout, so don’t blame me 😉

  6. Jess says:

    Happy birthday!! So glad I asked you for a bday Wod Sunday 🙂 hope you had a great day!

  7. Eric Soults says:

    Fun WOD! Just pretended I was a circus monkey.

  8. Steve says:

    This slow-mo video was really helpful. I’ve figured out how to do bar muscle ups, but a couple at a time, nowhere near 26. Being able to watch the movement in slow motion and stop the video to examine the technique showed me some spots I’m off on.