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WOD for WED 12/3/14.

December 3, 2014

First, a hearty Welcome Back to our very own Kristen F. She returns after a few months away. Great to see you again, Kristen. You were missed.

Please note one change: People had asked me if you could dip in and out of the Gold Vs Black programming and initially I had said no, but as I think about it, there’s really very little downside, and being able to do so may make for a better experience, so I have changed my mind in that regard. On a day to day basis, please do whichever workout, Gold or Black, that will advance your fitness in the way you want.

Aerobic Capacity
BLACK Group
AMRAP in 3 minutes @ 80% of total effort
5 Burpees, 5 box jumps, 10 Air squats
rest 3 mins
repeat for 5 cycles

GOLD Group
AMRAP in 3 minutes @ 80% of total effort
3 Muscle ups
5 Toes 2 Bar
12 Air Squats
Rest 3 mins
repeat for 5 cycles

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11 comments

  1. 60, 40, 62, 63, 63 =288 first 2 rounds bar muscle ups. Last 3 rounds chest to bar pull ups and ring dips.


  2. Gold- 51, 60, 60, 42, 43
    Jumping muscle ups


  3. Black: 306
    60, 61, 62, 61, 62


    • I won’t be back til the 15th! Peace out.


  4. Black
    40,45,44,44,44=217
    First time doing box jumps, went well.


  5. Gold with jumping bar muscle-ups. First time I tried these. It was fun in a painful kind of way. My ribs are going to be bruised for awhile.
    60, 60, 46, 42, 40 = 248


  6. Black
    60,65,60, 62,60 =307 (round 2-5 used tire for box jumps)


  7. Gold C2b Pullups and ring dips.

    Im counting 3 pull-ups and 3 ring dips as 3 total reps. so 20 reps per complete round.

    60,60,43,43,43, total reps 249

    Limiting factor (besides not having muscle ups) were my abs. I couldn’t put 5 consecutive together after about 25 of them.


  8. 200
    28 (lost time adjusting rings), 43, 43, 43, 43 jumping ring muscle ups. Got t2b 75% of the time, rest of the time I came 1-2″ from the bar.


  9. Round 1 BMU’s 22, rounds 2-5 C2B/ring dips 60,60,59,51….did step ups in stead of squats because knee is hurting.


  10. Black: 72, 80, 81, 80, 82.



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