Make Up Day – Oct 20, 2011

[youtube http://www.youtube.com/watch?v=e_utNqmXBQg&w=420&h=315] 

Join us betwen 5pm and 7pm to make up a workout you missed this week!

  1. Westside Assistance Day – Bamboo Bench 3×15, Bamboo OHS 5×3, Max weight box jump (20/16″), Max ring support hold
  2. “Half Murph” – 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run
  3. 3 rounds for time of: 400m run, 15 KBS (70/55#), 15 ring rows
  4. Find your 10RM overhead squat
  5. For time complete 21 pull-ups, 21 sit-ups, 100ft walking lunge, 18/18/100, 15/15/100, 12/12/100, 9/9/100, 6/6/100, 3/3/100
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This Post Has 5 Comments

  1. I’m in for WOD 5 – any want to join me?

  2. I am going to try to come to the 6 class and I am in for the WOD 5!

  3. Results from tonight
    Nikki – WOD 5 – 12:05 Rx
    Gunter – WOD 3 – 10:53 (45#, scale)
    Karen D – WOD 3 – 11:15 (35, scale)
    Chris C – WOD 1 – 40# OHS, 70# Bench, 140# jump, 0:37sec ring hold

  4. Wod #5: 14:10 with an abmat for fun. Strung the pullups … definitely burned my lungs. Sara cheered me on, but there was no way I was gonna do a John or Nikki time haha.

  5. Great job stringing all the PU Kev!

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