04.11.12

by Admin on April 11, 2012

in Daily WOD's



WEIGHTED PULL-UPS

3-3-3-3-3

THEN:

10 MIN AMRAP

15 DIAMOND PUSH-UPS

10 HOLLOW ROCKS

5 PULL-UPS

—GRIP IT AND RIP IT!!!!

{ 78 comments… read them below or add one }

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6am:
 
Ebbi: B+P/ 3 (B+P)
Dylan: Green/ 4 (B)
Aaron S: 40 / 6 Rx
Aaron O: Green/ 2+20 (B)
John: B / 3 (B+P)
Derrick: 50/ 8+14 Rx
Dat: 50/ 10+12 Rx
Robb: 30/ 6+9 Rx
Chris: 10/ 6 Rx
 
7am:
 
Andrea: B+P/ 3 (B+P)
Danny: Strict/ 3+14 (G)
Matty: 15/ 4 Rx
Ken: 45/ 6+1 Rx
Derek: P/ 4 (G)
Mike: 15/ 4 + 15 Rx
Christian: 35/ 4+25 Rx
Kathryn: B/ 3+9 (B+P)
Patrick: Strict/ 3+23 (P)

2 SpencerR April 11, 2012 at 3:15 PM

While normally a WOD like this you’d want to keep your chin up….
 
http://www.mobilitywod.com/2011/10/episode-325365-stop-the-pull-up-chicken-necking-people.html

3 SpencerR April 11, 2012 at 5:16 PM

Top of the noon class!
 
 
…and bottom.

4 MayteeBoonyapredee April 11, 2012 at 9:49 PM

Even though my muscles caudal to my glutes are blown from last night’s workout, I think I’ll have to show up for this WOD.

5 ~Cappy April 11, 2012 at 11:28 PM

8am
Will 45/10+3 Rx
Kingston 30/4+7 Rx
Rob 50/9+2 Rx
Rizzo 15/5+6 Rx

6 ~Cappy April 11, 2012 at 11:28 PM

12pm
Spencer 17.5/7+5 Rx
 

7 ~Cappy April 11, 2012 at 11:29 PM

COACHES
Kipper 32kg KB/9+17 Rx
CLOS 11+3

8 ~Cappy April 11, 2012 at 11:37 PM

630pm
Ryan B 25/5+5 Rx
Blake 77/11+8 Hollow Rocks Rx
Chavez 55/7+7 Rx
BOOM 72PR/9+7 Rx
Slang 72/ 10+6 Rx
Kate Green/Purple Band/6 
Patrick 45/8+10 Rx
Brian 25/5+3 Hollow Rocks Rx
Saf 40/9+8 Rx
Seigel 72/8+1 Pullup Rx
Erica Green/Purple/7+6 Rx
Katie 25/10+7 Hollow Rocks Rx
Justin 77/9+8 Rx
 

9 ~Cappy April 12, 2012 at 12:44 AM

7:30pm
sebastian purple; 6
boon 45; 7+26
amanda blue; 3+9
eugene 70; 8+3
k 10; 6+3
aaron r. 30;5+9
lisa green; 5+5
JT 20; 6+5
zach 30; 7
michelle green; 4+7
adam 10; 5

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