Make Up Day – Sept 22, 2011

10% intimidated. 90% determined. Great job on the rope today Eric!

Join us between 5pm and 7pm to make up a work out you missed this week. Your choices are:

  1. 25-20-15-10-5 of Push up (clapping/regular), Sit up, Hang Power Clean (95/65#) with 1 rope climb after each round
  2. Buy in: “The Baseline”, Then Sumo Deadlift 1-1-1-1-1-1-1
  3. Gymnastics Skills Day: Kipping pull-ups, Muscle ups, Handstand walk. Cash out: Max consecutive pull ups
  4. “Fight Gone Bad” – Complete 3 rounds of the following, with 1 minute at each station: Wall Ball (20/14# to 10/9′), SDHP (75/55#), Box Jump (20/16″), Push Press (75/55#), Row (for calories). Take a one minute rest between rounds.
  5. Banded Box (Back) Squats – 12 sets of 2 at 50% 1RM. Assistance work: 400m sled drag at 25% 1RM deadlift; 30 deadhang pull ups (not for time)
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This Post Has 4 Comments

  1. I’m in for the 25-20-15-10-5 pushup, hang clean, situps wod anyone else doing it?

    1. I’ll hit it up, Eric!

  2. I’ll be doing that one too, Eric.

  3. Results from tonight (all are for the push up / sit up / HPC / rope climb WOD)
    Karen D 13:03 (scaled pushups, 35#, rope pulls)
    Kevin 13:37 Rx
    Eric 15:00
    Killa 13:04 (rope pulls b/c ouchie knee)

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