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For Time:
21-15-9
handstand push-ups
knees to elbows
back extensions
(if you are participating in the 100 day burpee challenge, the WOD isn't over until you do your 6 burpees)
post times to comments: (this is your gift of the week)
Today (5/26) is DAY 6 of the burpee challenge. Your instructions are written above. If you are buying in today, you must complete 21 burpees.
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How many rounds?
Posted by: Charlie | May 25, 2009 at 08:57 PM
Some may make fun of my gloves but atleast i made it to the shed for two of the hardest workouts in recent times. i'm not calling anyone out but there seems to be a few names missing off sat. and monday's workout. i'm sure they will be making them up on thurs.
Posted by: Dp | May 25, 2009 at 09:04 PM
Today's workout was great! I think I should do the burpee challenge c an today be my first day?
Posted by: Ro | May 25, 2009 at 09:49 PM
Charlie - this is the standard 21-15-9 format.
21 of each exercise, 15 of each and then 9 of each and then you are done!
Ro - if you join the burpee challenge today, complete 21 burpees. The rules are also on the right hand side of the website, above the photo albums.
Posted by: J9 | May 26, 2009 at 05:01 AM
OH - Diet Pepsi Rob throws down the training glove!!!!
Posted by: deb | May 26, 2009 at 06:26 AM
Melanie is in on the burpee challenge. i witnessed her buy in yesterday.
Posted by: Randy | May 26, 2009 at 09:50 AM
There were some people missing over the weekend, but you will have that on a Holiday weekend, especially the beginning of summer.
Participation was low in the gym, and on this site.
I am not worried.
There will be much more difficult workouts in the very near future.
Posted by: Pat | May 26, 2009 at 10:31 AM
I'm with Diet Pepsi on the gloves. Ripped the 4th callous of my hand on Saturday and that very afternoon went out and bought gloves for me and the wife (Who will be making her Shed debut tonight).
It will take some doing to work out our schedules for both of us to workout but we'll do it!
Pat, I was joking about the pictures!
Posted by: Charlie | May 26, 2009 at 12:28 PM
it is pretty quiet
Posted by: Pat | May 26, 2009 at 01:16 PM
Post-Holiday workday. Everyone is quiet today.
Posted by: Charlie | May 26, 2009 at 01:43 PM
Coach, Cheryl will be in tomorrow. Just ran out of time today.
Posted by: Charlie | May 26, 2009 at 07:50 PM
Anyone else experiencing sore hammies from the last 2 WODs? I can't be the only one.
DP Rob - wear your gloves proud - and wear your Dora Crocs even more proud! Whatever it takes to get you through the WOD (and with an rx'd by your name, right?!)
Posted by: J9 | May 26, 2009 at 08:08 PM
Visited the original RedShed today (and this WOD did NOT end up being a gift - but at least some running was involved as well as variations of today's WOD).
run 800m
21 push-ups, 21 K2E, 21 double-unders
run 800m
15 push-ups, 15 K2E, 15 double-unders
run 800m
9 push-ups, 9 K2E, 9 double-unders
run 800m
6 burpees
18:47
Posted by: J9 | May 26, 2009 at 08:12 PM
Nice job J9!
No sore hammies but forearms and biceps are sore the last few days.
Posted by: Charlie | May 26, 2009 at 08:32 PM
BF - where are you at?!
Posted by: J9 | May 26, 2009 at 09:03 PM
hammies are just one of several muscle groups that are sore. nothing 50 wall balls can't fix tomorrow
Posted by: Dp | May 26, 2009 at 09:29 PM
a whole bunch of "where you at's"... too many athletes missing from the gym, and from the blog.
modified hspu:
Randy-6:37*
Amber-6:02
Matt-6:06*
Ron-6:33*
Erin-4:14 (welcome)
Deb-5:08* (nice hspu's today)
Greg-6:38*
Elena-6:36 (welcome back)
Melanie-9:40*
Estey-7:05*
Charlie-7:38*
Amy-9:01, sit-ups instead of k2e
Mark-8:06
Scott-10:18**
Janice-10:55**
Lisa-9:02
Larry-8:30
*day 6 burpees
**buy-in day 6 burpees
Posted by: Pat | May 26, 2009 at 09:37 PM
almost forgot the rx'd numbers!
Diet Pepsi-7:47*
Pat-8:10*
*day 6 burpees
Posted by: Pat | May 26, 2009 at 09:46 PM
crap....knee blew up from golfing on it friday....still trying to get the swelling down, don't think I could even do "just an upper" anyway, scope on Friday then back on the road to kick'n ass! or atleast trying. outside shot at work out on thursday...
Posted by: BF | May 27, 2009 at 01:42 PM