"Row, Annie, Row!"
For time:
50,40,30,20,10
calories - rower
double unders
(cannot double under? multiply the number of double unders by 4 and do singles - 200, 160, 120, 80, 40)
post times to comments:
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« 11.04.2009-Wednesday-Day 2 | Main | 11.06.2009-Friday-Day 4 »
November 05, 2009
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Training the muscle-up with Tucker video on the main site. Good progression for those working on the muscle-up.
McCoy/BF-
3 words: Main Site WOD
Posted by: J9 | November 05, 2009 at 06:59 AM
Burping Avalanche:
Paleo Benchmark WOD
run 1 mile (5:57)
80 burpees (6:18)
run 1/2 mile (3:01)
40 burpees (2:58)
run 1/4 mile (1:38)
20 burpees (1:29)
22:09
Last: 10.2.09:
23:34
Chilly running at the O'RedShed this morning. Was going to attemp the Death by Pull-Ups, but my upper body is shot from all those burpees!
Posted by: J9 | November 05, 2009 at 07:02 AM
haha good time to start doing double unders.
Posted by: McCoy | November 05, 2009 at 10:16 AM
ahh i wish i could do the sparta turkey trot sooo bad! i did it last year and would love to beat my time in the same course. anyway, J9 i am not looking forward to the WOD you assigned me 30 muscle ups FT and the 2k row haha...but I promise I will do it as soon as I get this muscle up - which will hopefully be soon...!
Posted by: Maria | November 05, 2009 at 04:07 PM
I have to admit, I needed that. I may change my nemesis to just plain intensity!
Posted by: deb | November 05, 2009 at 07:06 PM
Rumor has it - there is a bday WOD tomorrow...
ROCK ON!
Posted by: J9 | November 05, 2009 at 07:42 PM
Day 3 modified:
Maryanne-24:54, step-ups instead of jump rope
Melanie-25:36, singles
MikeB-33:32, (25, 20, 15, 10, 5 burpees instead of jump rope)
Christine-32:51, singles
Day 3 rx'd:
Matt-17:50
Randy-22:03
Diet Pepsi-23:34
Deb-21:02
Cam-15:37
McCoy-20:00
Also, Scott and Janice were the guinea pigs for tomorrow's birthday WOD. They made quick work of it!
Posted by: Pat | November 05, 2009 at 09:14 PM
Matt, you could have gotten that WOD in 15 or better... same goes for you Cam!
Posted by: Pat | November 05, 2009 at 09:23 PM
qick work of birthday work out, bonus?
Posted by: Dp | November 06, 2009 at 08:30 AM