WOD 01/13/10
Today’s WOD:
Nate
AMRAP 20
2 Muscle-Ups
4 Handstand Push-Ups
8 2 pood KB Swings
Some of the guys getting some hard earned rest.
If you want to see what kind of athletes you will be working with at the Olympic lifting seminar, check out this link: Overhead and Heavy. Take a look at the athletes section, there are some videos of the Wilkes boys moving some ridiculous weight around.
And apparently having some junk in the trunk is a good thing. Bahahaha.
20 Responses to WOD 01/13/10
Right, so for those of us that cant quite do a muscle up or like me where you’re pretty far from one…where’s the “avg joe” workout, haha.
yea, where’s the “girl” version of this?
I am pretty sure Mackenzie just called JS a girl!
We’ve always got subs for you. Plus, we expect you ladies to get muscle-ups one day!
7 rds + 6 + 3
w/ pu/ring dips & 125 presses sub’d
at least i did the kb swings rx’d
16 rds +1 muscle up
First WOD where I actually did muscle ups. Today was a good day.
9 rounds + 6 pull-ups, 6 ring dips (I subbed MU’s for the pull ups and ring dips)
pullups 1green +1 red band
ring dips 1green band
HSPU’s 3 abmats
KB swings-16 kg? (forgot to double check weight)
5 or 6 rounds plus 4 dips. lost count. as usual.
Don’t have muscle -ups yet so I did the PU-ring dip sub.
I am happy to say that I managed to do all my ring dips without a pinky band so it was all unassisted-big leap for me cuz ring dips are my nemesis.
Slow going at 6 rounds + 6 pull-ups and 1 dip.
12 rounds
Pullups 1 green band
Ring dips 1 green band
Pike(?) pushups
KB swings 1 pood (heh…”pood”…)
6 rounds
15 +2, eventually got slowed up by the HSPU
Did the Mackenzie Version
6rds+6pull-ups +6dips
pullups: attempted to use a green band that lasted 2 rounds then attempted to use 2 green bands (ha dont ask) chickened out then used the baby black band
ringdips: green (?)
hspu: sorry excuse with 3 ab mats i did also have a nice back summer sault with one round trying to get back down
kb swings: 16kg?
6 rounds 2 kb wings short of making it 7
5+6 pull up+6dips
Red band dips, 2 abmats for HSPU. I think I should’ve gotten 9+ rounds. During my 4th round I totally lost my handstand, and couldn’t kick onto the wall. I spent 5 or 6 minutes lollygagging trying to get a handstand.
anyone happen to checkout the wod on the main site today? i’m glad we don’t just blindly follow the main site like some other crossfit gyms
Yeah, Jake’s plans are much better than CFmain.
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Death to shoulders should be the name of that workout
i thought that workout actually looked pretty fun
7 rounds. Fought for muscle ups but just couldnt get them all.
you would dave