Complete the following for time:
Run 600m
9 presses
9 overhead squats
Run 400m
15 presses
15 overhead squats
Run 200m
21 presses
21 overhead squats
The prescribed weight for this workout is 75# for men and 55# for women. You MUST use the same weight for both movements, so scale appropriately. I know it was intense yesterday, intense today, and trust me, it will be intense tomorrow (sneak preview = we'll be doing "Jason") but then you'll be gorging on turkey and have two days off!
Remember- the school is closed November 27-30, except we will be OPEN for the SHREDDER on the 29th at 10 am. No beer this time, but feel free to bring and share your leftovers ;)
I didn't want to steal any thunder from Sloane yesterday, but I wanted to let everyone know that Deanna got her kipping pullups! Yeah baby!
Quote of the Day: "Our greatest weakness lies in giving up." --Thomas A. Edison
7 comments:
Yep, I got the kip. So, when should I be able to straighten out my arms? They seem to be stuck at about a 45 degree angle. I look like a bulldog. It's not a good look.
DeeAnna,
Been there! The good news is they will straighten out but it takes 5-7 days. Congrats on the Pull-up.
Word verification - barkie
An adventurous, appetizer WOD, indeed. Prithee: what tortures haves't thou, good doctor, ere the morn?
The inset? Remember to do unto others ... and make sure there aren't any more who might do back!
Steven, where are our times? DeeAnna congrats on the Kip!Who needs functional arms when you can do the the kip right?
DeeAnna,
I knew you could do it! Now stay away from those bands, but watch out for bleeding hands, not a good look on a girl.
Good job guys! This was a tuff one. Those overhead squats are harder than they seem.
MikeV 9:58
Jose 12:10
Luis 11:50 55x
Mustafa 12:56
We also had a first timer. She did a Kelly mod.
400m run
21-15-9 boxjumps/wallballs
Letee 15:37
See you guys at the shredder Saturday.
Good for everyone for challenging themselves with the weight. Keep up the god work!
5:30
ray 14:22 rxd
Victoria 22:14 RXD
Ben 14:35 65#
9am
chris 12:41
Lisa 14:03 35#
Alex 12:17 RXD
Lizen 15:02 45#
Robin 13:53 55#
Kim 12:30 RXD
Jim 10:52 RXD
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