Ten rounds for time of:
1 Weighted Pull-up, 25 pounds
3 Strict Pull-ups
5 Kipping Pull-ups
or
100 Pull-ups for time.
(Kipping or band-assisted)
**Today's class times: 0630, 0930 and 1030 am.
Sorry, no night classes tonight**
This week we will work on push-jerks in our warm -up.
Matthias Steiner 258 kg clean and jerk at the 2008 Olympic games:
http://www.youtube.com/watch?v=kn73_fb_eOs
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12 comments:
I hope we are doing a class tomorrow night! Melanie and I were planning on coming. She was even wanting to sign up. And as far as here on out, nights are only going to work for me!!
Did this one Friday...19 sets in 19:49.
Are you doing a night class tomorrow? (6-7pm)
Yes we are doing a night class tomorrow. Go to the schedule tab on the top of this page and it will give you all the classes for the rest of this week.
If there is a need for a class tonight. Give me a call. I can try and make it in tonight for a class. My number is 801-310-6048.
Also, Sarah you did awesome today 100 ring rows. That is awesome. Phil and Cynthia did really great today also.
Phill did 100 pull-ups for time. Green band assisted. He really pushed himself hard. Cynthia did 50 ring rows for time and did better than she expected out of herself.
Tessa did a modified version of the WOD with weighted pull-ups and strict pull-ups and she rocked it. Tougher than you think.
Steve just powered through it all he is impressive.
Bob you look like you are going to kill someone in that picture.
Today was a lot tougher than I thought. Warmed up with some clean and jerks (love those), tried a hanging muscle up (got one, yeah; I need to be workin on those more:) then like Jason said I did a modified version of today's first WOD posted... ended up having to drop the weighted pullups by round 5 about. Finished in 9:51. A lot of work to do in warm ups from now on - I'll be adding the weighted strict pullups for sure. After I did the WOD I did some "toes to fingers"... to get more of an ab workout... then Steve and Jason had to show off their sweet gymnastic skills, lol! It was a good day... I'll see some of you tomorrow night!
Good WOD, I didn't know MTN. Biking killed your shoulders that much. Still sore from the Moab trip last weekend but still able to pull it out. Unlike Darrel I ONLY did this one as Rx'd 'cause that was all I could do. 11:20 by myself this morning. Surely there are more people willing to wake up in the weee morning hours! Rocky you coming tomorrow?
Yeah i will be there in the morning, I slept through my alarm this morning. I don't have your phone number so i couldn't give you a ring. Darrell did it as Rx'd the wording on it is wierd so alot of people screw it up.
I went to Gold's and did the 5x3 Back Squat WOD and the 5K WOD from the mainsite last week.
Erick call me or txt me so i have your number. Mine is 801-885-5143
Correction Darrell did the mainsite version of this WOD, not the version Jason has programmed for us here.
my arms hurt...those ring rows kicked my trash.
sarah
Sarah you did awesome. We as trainers really have to hold you back. Keep up the good work and lets start incorporating some deadlifts.
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