Daily WOD – Jun 24, 2019

Missy with a solid L-sit pull up!

Run 1 mile.

Then complete 15 strict ring muscle ups NFT.

WOD Notes:  Benchmark mile day!  The scale for muscle ups will be either transitions or 30 ring dips.  Compare run to 180612.

Community Notes:  Happy Birthday Jim C!

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This Post Has 5 Comments

  1. happy birthday jim. go to shady maple!

  2. Teen WOD:
    1) Jump rope warm up
    2) Bench Press 3-3-3-3 (or 5×10)
    3) 4x through 10R/10L KB press, DB row, 25 crunches
    4) Broad jump max distance

  3. Results:
    5:15
    Jesse St. 7:17
    Jim C. 9;27
    KtS 6:33
    Bill 7:47
    Jenn 7:57
    Danielle 8:02
    Tyler 5:46
    Zach 6:28
    Greg 9:37
    Murray 8:04
    Hannah 7:43
    —–
    6:15
    Abby 10:32
    Becca 8:23
    Craig 6:3
    Dan E> 6:55
    Pete P. 8:28
    John C. 7:15
    DE 6:07
    —–
    9:30
    JOel 9:09
    PUgh 🙂
    WHitney 6:50 45 cal bike
    BWys 6:11
    Allison 10:05
    Becky :0
    Jesse Sy 7:23
    Ed 9:06
    Christine 9:52
    Megan V. 10:04
    Zane 10:21
    —–
    4:00
    Fili 8:28
    Rocco 6:13
    Sillup 6:29
    Catherine 6:56
    Johnny 9:27
    Kirsten 6:40
    Matt D> 11:41
    Pat B> 8:06
    Shawn C> 7:13
    Bri 8:55
    Linda 8:40
    Rey 6:53

  4. 5:00
    Alex 6:35
    Sikora 6:58 PR!
    Jeff 9:02
    Erin 7:39
    Stem 7:26
    Bob B. 9:42
    Lombardi 8:00 (row w/ vest)
    Steve 6:01
    Tim 7:19
    Robbie 6:21
    Warnek 6:33
    Rey 7:20 (row)
    Dave 6:27
    ————
    6:00
    Peter 8:39
    Jake 7:55
    DR 6:57
    Chris W. 9:21
    Curtis 10:00
    Zab 7:31
    Mel 🙂
    ————–
    7:00
    Sean R. 7:19
    Kyle 8:01
    Brian W. 7:57 (row)

  5. Hats off to Sean R. for getting his first strict MU tonight!

    Kehl
    5:00 – 1600m Row
    6:00 – 1600m Row
    7:00 – 1800m Row

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