Tuesday 11-13-12

for time:

25 GHD situps

1 muscle up

20 GHD situps

2 muscle up

15 GHD situps

3 muscle up

10 GHD situps

4 muscle up

5 GHD situps

5 muscle ups

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SWOD:  squats


  1. 9:57

    GHD = abmat sit-ups with 25# plate
    M/U = 3x pull-ups with grey band

  2. 10:36

    Sub pullups and diamond pushups for the muscle ups.

  3. Did this one a couple of weeks ago and got 9:10 rx. Felt very sore for two days in the core. Great workout. Today I did the main site WOD:
    Seven rounds for time of:
    75 pound Thruster, 12 reps
    9 Toes-to-bar
    Run 200 meters with a 20 pound medicine ball- 24:04 rx. Not a great time but that’s what happens after a three day break.

  4. 7:46

    Ghd and muscle up progressions from the ground.

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