WOD 2/28/11

100 Sit Ups for time

Squat– 10/8/6/4/2 (75% 1RM)- 1 minute rest after each round

3 minutes Muscle Up practice + PVC Dislocate

On the minute every minute for 15 minutes: 5 Clapping Push Ups/3 Muscle Ups

7 replies

Aaron says:
02/28/2011 at 3:24 PM

100 situps for time 2:54

squat 10-8-6-4-2 @ 205# all sets unbroken

the push up/ muscle up became an amrap I did 10 rounds+5 push ups + 1 muscle up
muscle ups were modified by hanging toes of a box. I had a hard time with the technique and spent too much time messing around I should have gotten another 2 rounds out of it.

got my first bar muscleup after the workout and I am pretty excited about that. next time no modified muscleups.
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coachcanadan says:
02/28/2011 at 3:31 PM

Fun today.
Situps: 2:43
Did the squats at 205lbs, all sets unbroken.
Also did the pushups/muscle-ups as an AMRAP, finished 13 rounds withbox-assisted muscle-ups. Ouch.

Rowed a 500m after class, set a new PR with a 1:30. Almost killed me!

I have to say that Wendy did an awesome job today in her first class after foundations, congratulations! You rocked it.

And also to Aaron, who did his first legit bar muscle-up today! Awesome job, buddy!

Coach Canadan
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- Cory OBrien says:
  02/28/2011 at 8:50 PM
  
  Dude – 1:30?!?!??!!!! Insane!!!!!! Great job.
  Reply
Cory OBrien says:
02/28/2011 at 8:49 PM

As always a killer WOD!!

100 sit ups – 2:19

Squats – warm up 10 @ 45# / 5 @ 135
10/8/6/4/2 @ 205# (unbroken)

5 clap push ups / 3 muscle ups (box assisted)
15 rounds in 15 min

Izz – thanks for pushing me through that last part, brutal.
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- coachcanadan says:
  02/28/2011 at 10:55 PM
  
  Dude, 2:19 on the situps? THAT’S insane! Way to rock it. You’d better be competing in the CF games open. Beast.
  Reply
- Head Coach says:
  03/01/2011 at 8:23 AM
  
  Great Job Today Cory!
  Reply
Head Coach says:
03/01/2011 at 8:22 AM

100 Sit Ups=2:21
Squats- 205lbs sets across
5 Clap Push Up/3 Jumping Ring Muscle Up=14 Rounds
Reply