Saturday, January 15, 2011

BS TRAINING DAY SINGLE

Kathryn...Da' Bomb Diggity!
1. MU + Ring Dips; Perform 1 Muscle up +10 ring dips, 1 Muscle up 9 ring dip, 1 Muscle up 8 ring dips....etc. If you break any of the ring dips you start that round over. This will be for time. (8 min CAP). NOTE: Modifications for this drill will be listed at the club.

2. Perform one challenging HSPU (for you) every 30sec for 12min

3. Perform as many UNBROKEN Thruster Ladders 10min  as possible1-5 (#135m/#95w).

Rest 5 min EXACTLY

4. FAST and NASTY FOR TIME
21-15-9
KBS- 2pd/15pd
20 Box Jumps 20"


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6 comments:

  1. BENNIONJanuary 15, 2011 at 7:42 AM

    MU/RD: 2 bands; 10,9,8,7,6,5,4 completed
    HSPU: all rounds from the ground
    Thruster ladder: 2+4
    WOD: 3:32

    ReplyDelete
  2. JarenJanuary 15, 2011 at 8:29 AM

    Mu's/Ring Dips: Completed all rounds in approx. 7:30
    HSPU: completed all reps from Parallettes (sp?) w/ three pads.
    Thruster Ladders: Completed 2 rounds #135
    Fast n Nasty: 3:18

    ReplyDelete
  3. UnknownJanuary 15, 2011 at 9:02 AM

    MU/RD completed rounds 10 & 9, tweaked should completed round 8,7,6 with jumping MU's
    HSPU completed all rounds regular head to ground.
    Thruster ladder completed 1 round plus 1,2,3,4
    Fast n Nasty: 2:51

    ReplyDelete
  4. DanielJanuary 15, 2011 at 9:20 AM

    MU: all rounds Rx'd.
    HSPU: completed all reps with 2-4 pads on parallettes
    Thruster: 1 rd, 1,2,3
    Fast & Nasty: 2:09

    ReplyDelete
  5. BENNIONJanuary 15, 2011 at 10:38 AM

    Dan:
    Muscle ups: all rounds in 4:17
    HSPU: paralettes 2 pads all rounds
    Thruster ladder: 135# 2 rounds plus 1
    Fast & Nasty: 4:16

    ReplyDelete
  6. kathrynJanuary 15, 2011 at 12:10 PM

    Mu/dips: stayed at 10. Highest I could get was 6
    Hspu: 1/2 from ground 1/2 from pad
    Thruster ladder: 2 +3 @ 85lb
    F&N: 4:11 rxd KB

    ReplyDelete

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