Thursday the 20th of January, 2010

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Scale  muscle-ups with rope climbs. Consult your coach for appropriate number.

Wear long pants, socks and bring tape!!!

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4 Responses to “Thursday the 20th of January, 2010”

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  • wess says:

    WOD- 19:11 Rx- 4min,8min,7min avgs.

    first round- oh so smooth, too much rest on 2nd, a small push on 3rd.

    30 min rest, then- 500m row time trial- 1:30.2 (PR)-
    so frickin close to my goal of 1:29..soon

  • DM says:

    rest day.

    Wess- 6,6,6 would take you to 18. Slow is smooth, smooth is fast.

  • Yamakoa says:

    Conditioning!

    AirDyne .5 miles/500M row/50 dubs
    .4 miles/400M row/ 40 dubs
    .3 miles/300M row/30 dubs
    .2 miles/200M row/20 dubs
    .1 mile/100 M row/10 dubs

    16:38 – Suprised how long it took me! Some wiggle room present due to equipment issues, but not much.

  • daniel says:

    Did this on the 21st.
    18:23, wider grip hspu.
    rough.