Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps
Challenge of the week: 500 meter run for time
Skill of the week: Pacing
Monday the 27th of December 2010
Posted on December 26, 2010 DM
12 Responses to “Monday the 27th of December 2010”
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Deja Vu
Barf! – Make sure you foam roll lower extremities after this one.
rx, 8 rds plus 5/10/4
Great WOD to work on skill. we dont see much OHS in workouts. I reccomend keeping it very light.
Our gym was loaded today with holiday visitors and college kids. Did a spinning class, ab crunches, pull-ups, plank pull-ups, and a few bench presses. Add all that up and it totals 1/5th of what CF305ers do most every day. Growing old ain’t easy.
Hello everyone,
My name is Fredrik and I am a friend of Örjan (the swede). He has been visiting me for 2 weeks and I thought he needs a good night out on town before he goes back to Sweden. Now I hope that some of you guys and girls wanna join in.
The plan is the following:
We will go for dinner at Burgers and Beer on Wednesday at 7.30 pm. After that we will keep on going, perhaps to Vita, with a bar or two between.
I will call tomorrow to reserve a table at Burgers an Beer so anyone that wants to join there, please let me know as soon as possible. Send me an email (fredrik@deseo.se) or call/text to 305 834 8391.
We hope to meet as many as possible of you guys and girls.
Best regards
Fredrik
40 minute LSD run, around 5 miles.
Thanks Henry, needed that.
Glutes and hams were screaming “WHY???!!!”
Brain was saying “Uh-oh”
10×50 meter sprint on the minute.
Hey Dan, Pete, or anyone else that has a good suggestion….I’m in Ardmore, Oklahoma and want to get a workout in today. I have a YMCA available to me. Can one of you point me in the direction of a workout that would be convenient for 1 person to do alone at the Y?
As an advance “thank you”, here is a sweet picture for your efforts!
http://3.bp.blogspot.com/_ICShTxE3DEY/THRnUTQ_THI/AAAAAAAAEiI/Jxv3N0GYBCE/s1600/Village.jpg
Actually….I just realized that I can just do the WOD and sub regular dips instead of ring dips. What would the trade off be? about 15 instead of 10?
Thanks and feel free to enjoy the picture regardless.
Randall
Keep the same number of dips, it’ll be hard enough. Also, scale the OHS weight down to 45 or so. Good luck!
Rx- 8 rounds +1 C2B
done last wednesday
65 lbs, 8 rounds
good one and agree with Adam to go light
Thanks Dan…Ended up doing that one and it worked out great.
Row 500 M
10 Intervals of 30 secs row / 30 secs off
All rowing intervals were over 145 Meters. Majority were in the 150 M range, last one was over 160.
rest 3 min
100 dubs 1:03 Missed once at 86