NEWS
- THU WOD Recording: Here
- TOMORROW 10/31: Wear your favorite/workout friendly costume to class!
WOD
“2007-ish”
5 Rounds
7 Bar Muscle Ups
7 Push Jerks
7 Bar Muscle Ups
7 Push Jerks
Weight: 155/105
5 Rounds
7 Chest to Bar Pull Ups
7 Push Jerks
7 Chest to Bar Pull Ups
7 Push Jerks
Weight: 115/75
5 Rounds
7 Pull Ups
7 Push Jerks
7 Pull Ups
7 Push Jerks
Weight: 95/65
WOD GUIDANCE & GOALS
Start the workout with a consecutive set of muscle ups, or pull ups. If not a consecutive set, shoot for 4/3 or FAST single reps. The thrusters should feel heavy, and you should have to put the bar down at rep 4. As the workout continues, the muscle/pull ups might have to be all singles and the thrusters might have to break into 3/2/2, to keep the reps and breaks fast. Target 15 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
20 Hollow Rocks
20 Lunge+Lunge+Squat
20 Inverted Push Ups
ENDURANCE
3 Rounds
200m, equal rest
400m, equal rest
600m, equal rest
10:58 MAx
11:04 – 4 BMU per Round / 155#
9:44 85# kpu
9:10 (75# and KPU)
8:41 135# / strict pu
8:38
MCx
11:02 – 4 BMU per Round / 155#
9:42
105# (straight sets): kpu (c2b singles 1st rd)
11:45 with banded pu / 85#
7:28
#95 7 rows and push jerks
BMU – 7/7/7/7/4 rip
Jerks – 7/7/7/7/7 155#
14;17
9:51. TTB/105#
8:03 – 95/4 rounds pull up & 1 round chest to bars. Should have done all C2B
10:59 mcx
9:08 – #75, banded strict pull ups
8:14 75# rr w/box
14:05 4 rounds 135#
could not get good BMUs going, cold bar=bad hands, #excuses!
Nice Job Jim!
9:58- CTB/85#
10:57
5 BBMU (2 purple bands)
115# for 2 rounds, 95# for remainder
purple bands were easy once I got the hang of it, will go down next time
8:56- 7 kipping pull-ups w blue band; 5 jerks @65#
11:24, 3 banded BMUA’s per round & 75#
Out of the 15 BMUA’s – I got 1. Whomp, whomp, whomp.
12:49 MC – 3rds 5 bbmu, 6 CTB (rip UGH), 7 RR
This was fun until my boo boo
8:32. C2B / 155# Jerks
11:55 95#
3 banded BMU (purple and red)
4 modified BMU with box
Did yesterday’s wod today.
MAx 5:23/:06/:24/:50 – 20#, rested a min inbetween
Slow. RBPUs, PJ 85# 2 rounds, 75# 3 rounds
13:30
7 rds
4 purple band bmu
7 push jerks @ 75#
looking back could have done more weight in jerks
12:50 155#/strict pull ups
8:14 MVX
13:17 BMU/115#
10:58 Banded PU/70#
8:58 @ 85#, strict pull ups, half with red band
Home WOD Rx; 12:40
per usual, very slow on pushups
7:28 kpu 65#