NEWS
- MONDAY 1/17: No 5:30a or 6p classes
WOD
“Like an Animal”
On the 3 Minute for 7 Rounds
12 Deadlifts
8 Handstand Push Ups
4 Bar Muscle Ups
12 Deadlifts
8 Handstand Push Ups
4 Bar Muscle Ups
Weight: 185/135
On the 3 Minute for 7 Rounds
12 Deadlifts
8 Abmat Handstand Push Ups
4 Chest to Bar
12 Deadlifts
8 Abmat Handstand Push Ups
4 Chest to Bar
Weight: 155/105
On the 3 Minute for 7 Rounds
12 Deadlifts
8 DB Press
4 Strict Pull Ups
12 Deadlifts
8 DB Press
4 Strict Pull Ups
Weight: 135/95
WOD GUIDANCE & GOALS
Move through the deadlifts, handstand push ups and bar muscle ups as fast as possible, to have at least :30 of rest before the next round. The deadlifts should be unbroken at least the first round, and will take :15-:30. The handstand push ups (strict or kipping) may start unbroken then do sets of 4/4. The handstands will take anywhere between :20-:30. And the bar muscle ups (or upper body pulling movement), do as many as possible unbroken or fast singles. They will take :20-:40. Target :90-2:30 per round.
Post Intervals to Comments. Compare Scores HERE.
HOME WOD
On the 3 Minute for 7 Rounds
12 Jumping Good Mornings
8 Push Ups
400 Meter Run
ENDURANCE
10 Rounds
10 Broad Jumps
300 Meter Run
Rest 3 Minutes
1:56-2:04
4 HSPU (3rd time doing kipping ones in a wod and was pumped to get 2 at a time)
2 banded MU attempts- got TWO- rounds 5 and 6. Thanks Mel!
Woohooo!!!
Awesome job today!!!!
1:04-1:07 105#, DB press 15#, RR (go heavier, practice C2b)
1:29 – 2:28 – Round 1 & 7 MCx / 2-6 2 MUs
1:14-1:27 115# (all straight) 2 ab mats, 4 C2B
1:05-1:13. 135#, 4 hspu to floor, 8 ring rows
(Last time 30 sec slower w/kpu and heavier dl but with 1 abmat)
1:10,1:12,2:10,2:20,2:28,2:35,2:59
MCx. Didn’t do this last time. I bet if I was ten pounds lighter I could get further than 2 Rounds unbroken. Aim to get more rounds unbroken next time. (243# today)
1:10-:13-:11-:11-:13-:13-:11 mcx
:58 / :59 / :56/ :59 unbroken hspu
1:12/ 1:32/ 1:58 / 2:05
185# , 8 khspu, 4 c2b
2:20, 2:10, 2:05, 1:55, 1:58, 2:40
155#/6 hspu/2bmu
135#, 8 HSPU, 4 banded BMU (purple down to small black). Not timed, some rounds almost full 3 mins!
105#/2 AbMats/Kipping PUps 1:02-:25 – small wins! Able to do Pull Ups according to plan!
2000 m row
1:01 – 1:12- 135#/1 ab mat/ 4 strict PU
need to get rid of the ab mat
1:24-2:47 3 BMU attempts