Friday, 09 September, 2011

Posted by Mandee on September 8, 2011   |   16 Comments


5 minutes with a trigger point ball to the t-spine




Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.



10 minute shoulder intensive stretching



10 minutes of Kettlebell practice (TGU, swings, snatches, goblet squat, etc…)


Sumo deadlift 6 x 2-3 @ 21×1; Rest 3:00

Hang power snatch 2 every minute on the minute for 10 minutes. These must be quick and as close to perfect on form as possible

A1: Kettlebell sumo deadlift high pull 4 x 10; Rest 20 seconds

A2: Kettlebell swings 4 x 20 heavy; Rest 2:00

GHD sit-ups 3 x 20; Rest 60 seconds


Ben Wiley on Fight Gone Bad 6 – video [wmv] [mov]

Anatomy of the shoulder

16 responses to “Friday, 09 September, 2011”

  1. Karen says:

    Great depth, Tim!

  2. DaveC says:

    Is there an open gym tomorrow morning? Didn’t see it on MBO or ths schedule yet.

  3. Ron Wood says:

    8 rounds rx’d

  4. Jane says:

    7 Rounds + 6 reps; Scaled the MU to one MU attempt + 2 MU transitions per round, scaled HSPU to box push ups, KB swings as prescribed. Great coaching this am from Jake and Gus. Thanks guys!

  5. Justin says:

    10+2 rx’d

  6. Eric Hedges says:

    16 Rounds NOT RX’d
    Scaled Muscle Ups: 2 Chest to Bar and 2 Strict Ring Dips

    Enjoyed the shoulder and lat movements today!

    Tim I told you it was a great picture look at you on your heels. Impressed!

  7. Karen says:

    7+6 as rx’ed. I think this is the first time to do Nate rx’ed! Woo-hoo!

  8. Ben Jarrell says:

    This one was brutal, especially because I was so sore from the shoulder work we did Wed night.

    9+6 scaled

  9. Larry Lowe says:

    Home Gym: Had to scale the muscle ups to L-sit Muscle Ups because of the height of my garage. everything else RX

    = 11 rounds

  10. Patrick says:

    Rx: 12+1 (PR by 2 reps) as in 1 KBS and 1 MU. Thanks Nate for help with pacing.
    I watched Russell do this WOD in the old 3054 gym, he started a round every minute on the minute through the 13th rd.
    He’d finish each round in about 30-35 sec. then rested until the top of the next minute. After the 13th round it was pretty much a grind to the finish. He totaled 19 rds. Awesome and humbling to watch.
    My goal for this WOD has been 13 rds since then.

  11. Tracey says:

    Hey everyone! Next Tue. the 13th of Sept. Our chamber of commerce event will take place. So there will not be a 4:30 or 5:30 class. Sorry for the inconvience.

  12. Kerri says:

    Still a good grinding WOD, no matter what level you end up doing it.
    RIP Nate

  13. Robert S. says:

    Trying to take it sorta easy before the big run tomorrow.

    did 5×3 Bench Press, then attempted a new 1rm


    245(10# PR)