Monday WOD
FYI: THE 9AM CLASS WILL END PROMPTLY AT 9:30AM, SO IF YOU CAN COME 15-20 MIN EARLY THAT WOULD BE GREAT! DOUG HAS HIS ONE YEAR POST CANCER DOCTOR APPT.
Warm UP:
In any order. . .
500m row
400m run
100 single jump ropes
25 squats
WOD:
For time:
(The Sub for Muscle ups is 3:1 pull ups and ring dips)
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Comments
Comment from Derek
Time March 8, 2010 at 8:08 am
Doug – More standing?
Comment from Farmboy
Time March 8, 2010 at 9:43 am
Actually, today I get the results of “standing” last week. 
Comment from Laurie
Time March 8, 2010 at 10:48 am
I thought this wod was gonna be a quickie one, totally off base with that! Eat your wheaties before coming in today gang!! 
Comment from Colleen
Time March 8, 2010 at 11:05 am
I am not going to make it today again. Had to get to work early and have soccer practice tonight. Can’t say that I
am sorry to miss this one though!
Comment from Derek
Time March 8, 2010 at 11:20 am
Laurie – I would eat my Wheaties, but that would require me turning off the TV and getting off the couch
Comment from Laurie
Time March 8, 2010 at 12:34 pm
Yeah, are you gonna spend an hour trying to get all the muscle ups or go for the big NON RX, Aka, might as well be sittin’ on the couch watching wife swap! he he!!
Comment from Derek
Time March 8, 2010 at 1:05 pm
Laurie – I’m not even sure an hour would be enough time for that many muscle ups.
Comment from Laurie
Time March 8, 2010 at 7:45 pm
ugh, that sucked. . .
Comment from Derek
Time March 8, 2010 at 8:43 pm
Yes it did. Did you get any without the band?
Comment from laurie
Time March 8, 2010 at 8:53 pm
Ha, ha ha. . . yeah, no I had to use the band for all of them and am pretty sure I will not be able to lift my arms tomorrow. I am already hurting!
Comment from laurie
Time March 8, 2010 at 8:58 pm
Amy: 33:36 rx wt, green, j/d
Mike 48:54 rx wt, pull ups, not full rom dips
Brent 49:07 rx wt, blue
Tristan 32:38 rx wt, green, jd
Cyndi 39:48, rx wt pull ups, blue band for dips
David 16:00 rx wt, blue band for mu
Derek 16:14, rx wt, 1/2 MU, 1/2 blk band MU
Doug 16:38 rx wt, some real MU, some jumping mu
Lisa 24:30 55#, j/d and push ups
Mary 27:58 22# j/pu, sit ups
Moose 56:28 rx wt, sk blk, jd
Lynne 35:24 rx wt, green, jd
Franklin 42:04, 85#, 65# blue, jd
Laurie 29:09 rx wt, green band muscle ups.
Comment from pili
Time March 8, 2010 at 6:48 am
YEAH, FARMBOY!!!!!!!!!