Daily WOD – Jul 9, 2012

We did it!

6-5-4-3-2-1 for time of:

  • Bear complex (115/75#)
  • Muscle ups
WOD Notes:  The substitute for a muscle-up will be a single jumping muscle-up OR 1 burpee and one muscle up transition. The bear complex is a barbell progression consisting of 5 lifts: power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and start again. The front squat -> push press CAN be combined into a thruster. (So can the back squat -> push press.)  See Nikki demo a bear complex here.  Compare results to 110822.
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This Post Has 17 Comments

  1. What a beautiful couple!!! Congrats Mr and Mrs. Warnek!!! So happy for you both!!!

  2. Congratulations!!! Great picture! Very happy for you both!

  3. Congratulations again! Nikki you look gorgeous! Have a great time in Hawaii!!

  4. Congratulations guys!! I’m so happy for the both of you!

  5. You two look stunning! Congratulations!!! Can’t wait to hear all about your special day!! Enjoy the beginning of a new life together!!

  6. Congratulations Nikki and John!! Looking forward to hearing more about your special day

  7. Nikki & John you both look amazing! I am so happy for you 🙂

  8. Congrats NIkki and John! You both look fantastic and so happy! So beautiful Nikki!! Have an amazing time in Hawaii! See you soon! ~ Grans

  9. Thanks for posting the picture! You both look so happy and Nikki, you look beautiful!! Congratulations and enjoy the beginning of a new life together.

  10. I LOVE the picture!!! Congrats guys! Have a wonderful honeymoon!

  11. Thanks for all of the good wishes! Also – Happy birthday to the one and only Aiden!!

  12. Congrats Nikki and John! What a beautiful pic! Hope you enjoyed your day and look forward to celebrating when you get back!

  13. Congratulations Nikki and John! Great picture and wish you both the best!

  14. Wow! Your happiness is contagious! Wishing you exponential joy !! xxxxxoooo

  15. results from the OG, working without a net….
    13:50 #55, burbee and ring dip

  16. Results from today
    Brendan 15:23 (65, jumping trans)
    Chris C 17:44 (95)
    Blake 10:51 (95, JMU)
    John M 14:20 (75, JMU)
    Cindy 13:15 (45, trans)
    Lindsey 10:05 (55, trans)
    Kim 11:47 (45, trans)
    Natalie 17:18 (65, trans)
    Maddie 12:21 (45, trans)
    Gunter 13:45 (65, jumping trans)
    Craig 12:39 Rx
    Tiana 12:29 (trans)
    Nikki 11:11 Rx+ (bar MU)
    Mike S 9:17 (JMU)
    Korba 12:26 (85, jumping trans)
    Mario 10:29 (85, JMU)
    Killa 11:43 (JMU)
    Kevin 14:50 Rx (2 min PR!)
    Mike H 15:26 (65, JMU)
    Jess 12:38 (45, trans)
    Miranda 14:07 (jumping trans)
    Sarg 11:47 (trans)
    Jackie 15:21 (55, trans)
    Colin 9:19 (95, JMU)
    Laurie 14:02 (55, trans)
    Alison 12:14 (trans)
    Chase 10:59 (95, JMU)
    John 8:50 Rx
    Keeley 14:01 (95, JMU)
    Nick 13:40 (95, JMU)
    Phil 10:59 (JMU)
    Meghan 13:12 (35, trans)
    Stacey 12:28 (35, trans)
    Roydan 11:18 (75, JMU)
    Cari 12:32 (JMU)

  17. Congrats to Nikki and John from the OG
    Ryan 13:35 (95, 1/2 MU)
    Scott. 9:10 (95)

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