October 30, 2013
1) Open WOD 11.4
Complete as many rounds as possible in 10 minutes of
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
Muscle Ups require a full turn out with hands at the bottom.
2) Today’s Performance WOD
5 rounds for time:
12 pull ups
12 kettlebell snatch (24/16kg)
run 200m
Optional work to be done in a separate session
Run 1 mile
rest 1:1
Run 800m
rest 1:1
Run 400m
11.4– got 1 bar muscle up.
Performance wod– 10:10 rx
Wod 1 – 96 reps. Disappointed with my effort on all three areas of this workout. Hopefully I will win an hour of one on one coaching with one of our coaches to develop my bar facing burpee.
There were some strong performances on this one at 4:50. Great job to those that got back through.
Wod 2 – 9:21 (used the 4 am Iron Boot standared of alternating arms on the kettlebells)
Great job on your PR Lance.
Correction – *Iron Boot Standard
11.4 Finished the OHS with 1:27 left. Stood in line and did 5 ring dips to finish up
WOD #2 16:01 – UGH!
11.4
AM
90 reps-couldn’t get a ring MU-very disappointed!
Wod: 10:37 RX-28 KB
PM
1 mile-7:14
800 meter-3:46
400 meter-1:46
These runs hurt!
11.4 got 5 bar muscle ups
Wod 2 – 11:30