Wednesday, December 5 2012

Posted by Mandee on December 4, 2012   |   17 Comments


Warm Up:

Instructor led stretching and agility

Review muscle up technique



Complete the following for time:

400m run

10 muscle ups

10 KBS 32kg/24kg

500m row


10 KBS 32kg/24kg

400m run

10 muscle ups

10 KBS 32kg/24kg

500m row


10 KBS 32kg/24kg

17 responses to “Wednesday, December 5 2012”

  1. Tracey says:

    Scott Rauer!!!!!!!!!! Hot guy in the middle is mine. BOOM. Plus he’s smart. Way smart.

  2. Jenn B says:

    Yay Paul!! Looking good 🙂

  3. Stacey says:

    Misty and Scott Rauer!! Ragnar unite!! Ha!
    Looking good fellow team mates!!

    Tracey- you crack me up!!

  4. AP says:

    12/4/12 TRACK VO2 Intervals
    w/u: 3 miles easy, w/d: 3 miles easy
    3 x 1200m, work:recover ratio 1:1, (3600m)
    4:25; 4:15; 4:09
    Total: 8 miles
    0600 WOD
    Rx’d+ 16:39
    Scaled up to deficit HSPU with 25 pound bumpers, that was for Mac and Nathaniel 🙂

  5. Clair says:

    18:00, Scaled KBS to 16 kg and muscle ups to muscle up transition with press out. Great workout and coaching from Tracey!

  6. Bradley F says:

    23:04 scaled to 5 muscle ups each time. Everything else Rx

  7. Tracey says:

    24:45 scaled

  8. Josh Kennedy says:

    19:15, scaled I had opted to run on the street with my VFF; probably could have called several of the MU scaled too since I stood on my tiptoes to get into the false grip. Dean M just killing it.

  9. Scott Rauer says:

    22:24 Rx. Slow on MUs.

  10. Joe L says:

    22:05 Scaled MUs to 20 Kipping Pullups and 20 Ring dips.

  11. Ashkan Isfahani says:

    21:14 rx.
    wooden rings are def a difference maker

  12. Nathaniel says:

    24:53 rx

    After a month and a half off from not using the shoulder this week has been brutal on it.

  13. Dean M says:

    18:14 Rx’d. LOVED that wod! We need more MU’s if you ask me, I love em!