Daily WOD – Nov 23, 2017

Zane firing through some box jumps!
Zane firing through some box jumps!

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

WOD Notes:  This is our “House WOD” which we perform every year on Thanksgiving. The sub for muscle ups is 2x pull ups plus 2x push ups. Compare to 111126, 121111131128, 141127 151126 and 161124. If you’re not up for an hour-long monster WOD, consider “The Firebird Express,” listed below.

Schedule Notes: The gym will open at 7:00 and we’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, 9:00 and 9:30, but you are welcome to start on your own at any time. There will be no coach-led warm up, so please show up early to warm up/mobilize. Please ensure you can be out the door by 10:30am.

“The Firebird Express”

5 rounds for time of:

  • 400m run
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double unders
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This Post Has 5 Comments

  1. Results:
    John 36:48 Rx PR! UB
    Mike L. 33:38 (95, su)
    Dan E. 44:01 Rx
    Iggy 5)47 Rx
    Frank W. 47:57 (2xpu, 2xpu, 135)
    Cindy 4:15 (5pu/pu, 65, 10, 2xsu)
    Steve K. 49:47 (2xpu, 2xpu, 105, 2xsu)
    Kyle 54:16 (2xpu, 2xpu, 105, 2xsu)
    Tim 61:25 (pu/pu/105, 16#)
    Vicki 42:14 (c2b)
    Betsy 54:18 (pu/pu, 45, 10#)
    Austin 40:15 Rx
    MOira 49:38 (RR, 35, 6, 60su)
    MIke D> 52:? 115 HPC, pu/pu)
    Mitch 51:12 (115, su, pu/pu)
    Kyle K. 60:30 (10 push ups, su)
    Pat B. 🙂
    Shawn 🙂
    VOllmer 52;24 Rx
    Tommy 55:35
    Jeannie 58:31
    Beth . 57:34

    Express
    Rey 35:00 (RR< 2xsu) Brianna 35:21 (15RR, 2xsu) Elissa 26:11 Rx Danielle 60:22 (pu/pu, 75DC wab) Rocco 🙂 Ray Z. 29:53 Rx Rob G. 34 Rx Tom H. 🙂 Derek E. 36:00 (su) Quinn 34:13 (5 pu, 115, 20) Ceil 67:59 (85, p/8, pu) Joe C. 38:40 (115, pu, 16) John C. 38:40 (115, pu, 20)

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