NEWS
Social TONIGHT at DCF North!
WOD
“Forever Tonight”
50 Wall Balls (20/14)
40 Calorie Row
30 Meter Handstand Walk
20 Bar Muscle Ups
WOD Guidance & Goal: xDo the wall balls unbroken or in two sets. The row can be finished between 2-4 minutes. Try to pull between 850-1300 cal/hour. Chip away at the handstand walk. Wall walks or shoulder taps are the scaling option for handstand walking. Singles are a great way to battle through the bar muscle ups. Scaling options for bar muscle ups include; banded, chest to bars or strict pull ups. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
5x800m, rest 2 min
13:53 Rx (:50 PR)
19 something
10# wallbals to 9’, 60 HSS, 20 blue band muscle ups (got 20/20)
Great progress on MUs Brett!
16:03 (wall walks).
Sorry- was this at DCF North (again)?!?
12:37, 10# WB most to 9′, WWs (only 5), PUs(2 small p bands)
11:48 / C2B – Unbroken WB
11:51 – 12# /9′ / Plank Taps / Green and purple banded strict pull ups. Next time hand stand taps….
11.02.2016: 10:45 with chest to bar pull ups
10.12.2018: 18:37 with bmu attempts (failed 5, got 15)
14:50? 16# WB, WWs, thin/purple band SPUs a few not chin over bar. Thanks to Kathy for inspiring me to make the first 25 WBs unbrokenish
11/2016; 12:50 14# WB, WWs, BBPUs
13:51
10 wall walks/20 strict chest to bars
14:24 — 14# wb / mix of hswa and legit hsw / 30 cal ski erg (ankle) / blue band strict pu
wb: 25/15/10 — never pushed for the set of 25 before. Makes a HUGE difference mentally!
Rx – got through 8 BMU at time cap
13:44 12# WB to 9’ / HS shoulder taps / Black band CTB
18:27
Wall balls #14 to 9’ (one set of 30 then smaller random sets)
5 wall walks + 30 plank taps
C2b….one…at…a….time. Most time spent here ?♀️
16:45 w/10 wall walks
14:30rx. Revisit this one
Wb 30/10/10, row under 1k, hs walk/fall, bmu in singles
Great to join the 9:30 GLOD crew (gorgeous ladies of daybreak). Thx for having me
El Guapo
Omg, GLOD! #swoon You are always welcome at the 9:30 Brian!
13:11 CTB
9:46 WB (35-15)-row 2:02ish-60 shoulder rocks-red band C2B
8:37 40 plank shoulder taps, 20 strict pu’s
9:50
30# Ned ball squats, 30 v ups, 20 strict pull-ups
Ned ball squats funny! Because your dog’s name is Ned . . .
10:39 10# WB to 9’, 60 plank shoulder taps, 20 purple band strict PU
9’/ 60 HS taps/ 10 BBMU (purple band)
Thanks Michele!
9 rmu at cap. 15m hsw
14:44 10#/Handstand Taps/20 strict pull ups
At cap: 14/17 BMU’s w/gr band
After wb’s and row, I didn’t care about time – took remainder to practice HSW’s and BMU’s.
Fun WOD!
9:22rx
21:55 40 cal ad
13 something?
10 wall walks
Strict chest to bar