warm up
pvc pass thrus x 10
dead hang holds x 1min
ring dip holds x 1min
palms-in wide arm jumping pull ups x 10
wide arm push ups x 10
palms-out wide arm jumping pull ups x 10
tricep push ups x 10
focus: shoulder press
workout
21-15-9 for time:
hspu
ring dips
push ups
In honor of SO1(SEAL) Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
if you modified this wod the last time you did it, use the same modifications i.e. plates to elevate hspu rom
compare to 24SEP09
warm down
3 rounds:
butterfly abmat sit ups x 25
ghd BACK extensions x 15
12 comments:
11:24
Happy Birthday Turbo J!
bou. 7:00
raymond. 13:00 2nd wod today.
günther. 8:45
rene' 7:00
kiwi. 9:35
rob 12:00 working on everything
caleb rx 10:17
WAHAWK from Dec. 28
175bw. rx. 12:53 / 6:15
the c2b pullups were the limiting factor
Dustin 171 15:something. Cant remember exactly. Modified towards the end on the HSPU. If anyone posts from the gym and sees my time on the board feel free to post the exact time. Would like to have the record just forgot to write it down.
ryan w.194bw.mod.15:32
ok..this was my first time doing this wod...and i knew right when i started my first round of ring dips..that this was not going to be good....had to mod the hspu on the last round...
Chrissy, 154bw, 9:57, mod hspu & mod ring dips with bands. Have to check my head for bruising from falling on my head towards the end.
turbo. 158bw. rx. 9:45
Turbo J... God's gift to your motivational process.
Adding a couple inches of travel to the hspu.
Wow, 3rd round had to remove the plates. Range of motion was reduced to collapsing at the bottom.
Part 2
21-15-9
GHD sit ups
30" box jumps
ball slams
Part 3
Tabata dead hang
all of you guys continue to inspire us. keep up the great work!
clint-
the limiting factor for me on that was the grip, or lackthereof, on the kb swing/pull up couplet. i think my 4arms are still feeling the effects.
cav-
strong work buddy. always keep in mind that there is another person out there working harder. that will keep you in the game.
chrissy-
impressive after running 23 miles. who does that really?
ansbach crew-
way to maintain the output across the pond!
manoj 163bw
mod 18 change, that was one arm-mushing wod
Aaron H. bw157. rx. 11:03.
Post a Comment