NEWS
- TEENS: 4:30p Tue, Wed and Thu
- RNG: Sundays at 8a
- YOGA: Sundays at 9:15a
WOD
“Wake Up Call”
4 Rounds:
15 Calorie Row
10 Push Jerks (185/135)
5 Muscle Ups (Ring or Bar)
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 Mile Time Trial
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Brian H
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17:00 – 55#, MUT
15:48 (I think) 85# (sets of 5) MUT
2+28. 115# (125# for first 7 then fail). Bmu. 3 fails, but felt better with bigger kip. Tough day.
16:05 (155# & Bar Muscle Ups)
20:35rx (ring mu)
15:59 85#, MUT with BB or bench
14:38Rx (bmu)
145#, ring transitions w/blue band, 3+25 – 20:00
18:40, 135#, BMU
At cap had 2 BMU to go at 115#. Finished 22:42
3/15 – 23:49 at 110#
8:42 1 arm pp, 70#, 10 ghd’s 10# wb
3+26 (At cap, 2 banded BMUA left)
Started at 90# but dropped to 85# to move faster
Got my first banded BMU! Just one, but I’ll take it!
nice job!
19:37 at 155# and BMU attempts.
I had 2 no reps for the 1st round- after Michelle came over to help, I got all 5 for rounds 2, 3, and 4! Thanks Michelle!!!
14:54 at 135# (BMU)
19:23 @155#
Almost a minute slower than last time. Not sure why – felt pretty good.
3+18 at cap 75# / 5 BMU or attempts every round. Got it in warm-ups, 3 in first round, 1 in second round, 0 in last round. First time trying after wrist thing in January.
13:33? 95# and MUT
16:10 @145# and MUT – Didn’t want to push my back after yesterdays DL’s. And now that I”m seeing it I did 10 MUT each round. No wonder why I was so slow. Good practice nonetheless!
~19:30
115 pj
2,2,2,1 bar mu’s. Thx for the coaching, Mel
El Guapo
17:14 – #55 PJ, 5 kipping pull-ups (purple) and 5 ring dips (blue).
17:13
#75. MUT with foot on bench
15:15- 80#, KPU + Dips
Endurance: 4 laps around the building time trial 9:47 – (9:32 best) working on gait change improved: cadence by 13 steps/min, fastest lap was 9:02 mile avg, less impact on my heels, less stress on body overall…power Monkey Week 5 Day 3 end of beginner module: one leg scale hold test: left :39/right 1:29
11:12 55#, MUT