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For time:
20 back squats - 135# (85#)
5 rounds of:
15 ring push-ups
15 kettlebell swings - 24kg (16kg)
20 back squats - 135# (85#)
This WOD is bookended with back squats. Do not include the 20 back squats in the 5 rounds of push-ups and kb swings.
post times to comments:
week 7 of the pull-up challenge
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Monday...
Posted by: Chaz | October 26, 2009 at 09:19 AM
J9,
I just saw the affiliate blog! And your comments there :)))) Thank you! It means a lot. I am looking forward to coming back...
I miss the Shed, I miss you guys.
Still no squats. (slightly disabled still)
See you all very soon...
Posted by: Sena+Feran | October 26, 2009 at 11:43 AM
Bonus WOD today, ShedHeads....
2K row for time!
"do it... and let 'em see you do it"
Braveheart
Posted by: Pat | October 26, 2009 at 03:06 PM
max effort pull-ups: 17
It was the Jane's Addiction on the car ride this morning that got me fired up for another Monday WOD.
So sad that the 2K row was posted so late in the afternoon (as I would have LOVED doing that one)!
Yeah Sena+Feran!
Good to hear from you!
Posted by: J9 | October 26, 2009 at 06:23 PM
I did do a third set of the back squats today as a bonus. But I guess that is not going to do anything to improve my row times...
Posted by: J9 | October 26, 2009 at 07:54 PM
Day 1 modified:
Kat-11:17, 65#
Elena-11:44, 65#
Beard-12:12, 115#
MattVW-19:50, 115#, no box
AmyL-9:03, 45#, no box
AnnC-8:57, 65#, no box
Karen-12:44, 45#, no box
Diet Pepsi-8:44, 95#
Maryanne-9:37, 16kg goblet squats, modified push-ups
AmyF-9:27, 45#, modified push-ups
Joanne-10:52, 45#, no box
Day 1 rx'd:
Jeff-8:33
Janine-6:48, 105#
VonRon-10:09
MattV-11:39
Randy-11:05
MattW-7:42
Ken-7:30, 155#
Deb-11:01, 95#
Jorge-6:54, 95#, 16kg
BF-11:09
Melanie-13:19
McCoy-14:58
Rosemary-8:52
Charlie-9:04
David-7:53
Cheryl-9:52
Ed-10:29
2K row times:
Elena-10:03
Kat-10:00
MattVW-8:40
AnnC-9:14
VonRon-8:29
MattV-9:25
Ken-8:23
Diet Pepsi-8:03
BF-7:31
Charlie-7:26
David-8:49
Posted by: Pat | October 26, 2009 at 09:22 PM
max effort pull-ups - 46
thanks Bill, Steve, Melanie and Ro for the support... wouldn't have gotten that 46th rep without the encouragement!
Posted by: Pat | October 26, 2009 at 09:24 PM
Hey, there is a lot of people missing from this blog. I realize that life may be keeping you out of the gym, but how about a little drop-in comment here and there!!! You know who you are!
Posted by: Pat | October 26, 2009 at 09:44 PM
Welcome back to the newlyweds!
Way to see some scaling up on the squats today!
Posted by: J9 | October 26, 2009 at 10:15 PM
we're very glad to be back. three weeks with no shed is too long!
Posted by: melanie | October 26, 2009 at 10:30 PM
Max effort pullups 30. to much time off. im going to have to kick it up during my warmups. more weighted pullups.
Posted by: McCoy | October 26, 2009 at 10:36 PM