Monday, December 19, 2011

Thrusters, Pull-ups, Double Unders

Kirsten 'enjoying' her new pull-up bar from Stud Bar.

Warmup 10’
Skill 5’
3 x 5 Pistols each leg I [wmv][mov],  II [wmv][mov], III [wmv][mov] 
use box and plates for scaling up or down.  post scaling to comments.
Strength 10’
  • Back Squat [mpg]
WOD
15 - 12 - 9
Time limit 15 minutes
Stretching 5’
Old swollen bits? Watch and learn!

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4 comments:

  1. Charles WhiteDecember 19, 2011 at 8:46 PM

    CW: DNF at 15' with 2 rounds and 9 thrusters. 75# thrusters. I got a total of 3 kipping pull-ups; it's been a long time since I did those! The rest were ring rows.

    ReplyDelete
  2. KirstenDecember 19, 2011 at 9:36 PM

    Back squat 6-6-7; 85-85-75 lb.
    WOD: 11:56. 55 lb thrusters. All pullups unbroken. The stud bar rocks!

    ReplyDelete
  3. WorthingtonDecember 23, 2011 at 10:19 AM

    JW: 45 lb thrusters and 34"box jumps instead of DU. 8:24

    SW: 15 lb thrusters, ring rows, and 20" box jumps. 8:01

    speedy workout! Had my lungs sucking wind!!

    ReplyDelete
  4. Charles WhiteDecember 24, 2011 at 12:28 PM

    Yeah! Now on to double under land!

    ReplyDelete

How'dja do? Waddya think?

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