Friday 2.3.12




max reps@90%of90%

amrap 15

5 pull-ups

10 push-ups

15 kb swings 53/35


1. Amrap 15

2 muscle-ups

4 deadlifts@275/175

6 burpee box jumps@30/24

If you can’t do muscle-ups sub 6 chest to bar pull-ups 

2. rope climb

2-2-2-2-2 touch and go



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13 Comments on “Friday 2.3.12”

  1. Nick C. Says:

    comp WOD- 8 rounds plus 6
    2-2-2-2-2 touch and go rope climbs
    practiced some T2B and ring dips afterwards


  2. Dan Alting Says:

    Comp WOD with pull ups – 6 rounds plus 8. Unbanded pullups which is the first time thats happened

    Dead lift – 3 @ 245, 3 @ 280, 5 @ 315


  3. Staci Ardison Says:

    only did deadlifts this morning:
    245×3, 280×3, 315×6

    my grip couldnt even handle rope climbs after that. tonight!

    but i did want to say that my favorite part of this morning was seeing joe and dan do unassisted pullups in a wod. pretty awesome.


  4. Heather Donnelly Says:

    I must be mad – I am actually *excited* about rope climbs tonight. 😀


  5. Mike C Says:

    DL: 245/295/5@345
    WOD: 7+16


  6. Tiffany Says:

    DL: 3@ 120#, 3@ 140#, 11@ 150#. Focusing on form due to the hypermobility of my spine.

    WOD: 10 rounds (although due to a timing snafu, it may have been 9 rounds and change) – used a band for dead hang pullups as I rehab my shoulder.

    All in all it was a fun day.


  7. Robert Rykowski Says:

    comp wod – 9+7. this one played to my strengths 🙂


  8. Heather Donnelly Says:

    Comp wod: 7 rounds + 1 with jumping muscle ups. Those were a good idea. 😀 I felt a bit slow today, those deadlifts got heavy fast, but I kept moving.


  9. Staci Ardison Says:

    Comp wod: 9 + 2 with 3 jumping mu’s instead of the regular ones. Finished the 10th round in 16:12.


  10. Jodie Says:

    6 rounds even at 16:00 min on the dot. Spent last 2 min trying to get last mu so Gil made me finish the round and do last mu at the end.

    Two rounds less than nick Crowley is fine by me! Gave me something to shoot for.

    Great energy in 5pm class. Loved how many newbies did the competitors wod tonite. And hrs off to the new guy raffealle who was determined from his first day to get a mu. That was FOUR DAYS ago!! Ur an animal dude!


  11. Gilaad cohen Says:

    AWESOME push by everyone who came in today. I’m really excited at how motivated everyone is. You guys are becoming ANIMALS!!!!


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