Monday, April 15 2013

Posted by Mandee on April 14, 2013   |   15 Comments

Sonya SPDalton SP

Matt and HowardDavid SJ




A. Power Clean 1-1-1-1-1-1 E2:30MOM

B. 15 minute AMRAP

10 KBS 32kg/24kg

10 box jumps 24″/20″

10 ring dips

15 responses to “Monday, April 15 2013”

  1. Kerri says:

    Sonya and Al!! I LOVE this pic!! So proud of you guys!! STRONG!!

  2. Tracy says:

    Sonya!!!! 🙂

  3. Tracey says:

    Strong CFHSV! Sonya representing the ladies!!!!

  4. Sonya Wintzell says:

    Got to show Al how to do it!!

  5. Larry says:

    A. 215 (pr)
    B. 7+2

    Couldn’t keep up with Aaron even with him scaling the ring dips up by starting with L-sit Muscle up. Good work 0600!

  6. AP says:

    A. 135-165-175-185-190x-190x-190PR
    B. 8 + 11 Rx’d*
    *Scaled up: Performed an L-sit Muscle-up from floor to begin ring dips. If broke during ring dips, repeat L-sit Muscle-up to start ring dips again.

  7. Dean the machine morse says:

    A. 240lbs PR. Ugly as hell but I caught it
    B. 5+24, scaled up everything. 92lb KB swing, 30″ box jump, and muscle up into ring dips.

    I really liked the scale up and I’ve decided that every WOD I do for the next two weeks must be scaled up in some way. It’ll make me get used to higher workloads. If anyone would like to join me in this most likely stupid endeavor(ahem Mac, Justin, Nathaniel, anyone with a black shirt) it’d be good to have someone to compare to. Great WOD today!

    • AP says:

      I concur. Proposed scaling up standards for the following:
      All pull-ups are Chest 2 Bar
      Box Jumps are 30″ minimum
      Muscle-up into ring dips
      Handstand push-ups done at deficit with plate or paralletes
      KBS 2 pood min (92# is just stoopid) 🙂
      Triple unders for double unders?? 😛

  8. Justin says:

    225/10+2 rx’d

  9. Adam says:

    205# PR
    6rds, scaled kb to 24

  10. David M. says:

    230 PR
    4+20 scaled up. Except dropped back to 32kg kb after round 2. Scale up made sense, since I didn’t have my own box or kb. Also working on mu was a must. Really made me question dropping off the rings to break up the ring dips. Also I felt I still was challenged metabolically which scaling up on occasion may hinder depending on the spirit of the wod.

  11. Kerri says:

    B) 6+21 scaled to bench dips…
    Was one of those “I’m just here” days….

  12. Mac says:

    a 275
    b. 5 + 20 [90#, 30″, mu before ring dips]