Join us between 4:30 and 7:30pm to make up a workout you missed during the last week. Your choices are:
- “Hell-en” – 1200m run, 63 KBS (53/35), 36 pull ups, 800m run, 42 KBS, 24 pull ups, 400m run, 21 KBS, 12 pull ups
- Baseline (500m row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups), then shoulder press 12×2 at 80% of your 1RM
- “Nasty Girls” – 3 rounds for time of 50 air squats, 7 muscle ups, 10 hang power clean (135/95)
- Banded back box squat 12×2 followed by an unbroken 400m sled pull (20-25% of your 1RM deadlift)
- 4 intervals, each for time, of: 300m row, 30 abmat sit ups, 3 rope climbs
This Post Has 8 Comments
The rope climbs took a good toll on my arms yesterday, but I’m going to try Nasty Girls today. I welcome others to join the pain.
Sorry Kev, I already did Nasty Girls. I think I’m gonna try “Hell-en”
I would join you, but I have a date with HELL-en.
You’re both sick. Worst workout ever. I can see why Chris will love it, though. Good luck!
Made up Hell-en… 26:27. I don’t have a 53# KB, so I used my 70#. That one was frothy…
Nik – just saw your comment on my Nasty Girls WOD… I didn’t realize it until you mentioned it, but I did slog through 10 that last round. I guess lack of oxygen in the brain got me confused with the 10 HPCs I was doing. Oh well, an extra few MUs never hurt anyone!
Mike V…you’re intense!
Results:
Interval WOD-
Joe 2:38, 3:25, 3:30, 4:12 Rx
Tiana 5:27, 3:42, 4:19, 5:18 (1 RC+8RR x3, 12 RR x1)
Nasty Girls
Kev 16:02 Rx
Baseline/Shoulder Press
Tanner 4:14, 185
Craig 4:20
Emily 5:24, 35
Scott 7:37, 115
Laurie 6:53
Nick 4:39
Hell-en
Chris C. 26:24 Rx
Mike S. 31:12
Mike V, that is a sick Nasty Girls time with the extra MU and I think I want to try heavy Hell-en when my back heals up a little more, sounds like a doozy.