WOD: Wednesday

30 Muscle-ups for time.

If you do not have a muscle-up, we will be working on progressions and assistance drills, as well as a modified version of the workout.

Post time to comments.

Compare to last time here.

4 Responses

  1. WOD results:

    WOD time
    OR
    (best effort Pull-ups/best effort Ring-dips/best effort unbroken Wall Ball)

    6.15am:
    Tommy: skills
    DJ Dave: skills
    Teresa: ?
    Leisha: 6 rxd/10 orange/12
    Kate: 9 rxd/10 orange/14
    Sanch: ?
    Lisa.N: 10 rxd/7 orange
    Jak: ?
    Bove: skills
    Chops: 8.49 rxd PB

    Some of you snuck away without recording your results. Please post to comments.

    7.30am:
    AMRAP 20 minutes:
    9 Box-Jump, 30″
    6 DB Thrusters, 20kg DBs
    3 Muscle-ups

    Drum: 12+9 rxd
    Jimmy: 11+2 (jump)
    Russ: 11+9 rxd
    Dean 6 (26″/15kg DB/6x PU/6x RD)

    Yesterday’s WOD:
    Julie: 9.17 rxd

    12 noon;
    Ash: mobilise
    Slayer: mobilise
    Jason: 15rxd/13 orange/12 rxd
    Cam: 9.45 rxd/PU 36/WB 60/100m Handstand Walk: 6.08 rxd
    Lukey: 5.56 (jump)
    Jono: 7.34 (jump)
    Julie: 8.00 (24 jump/6 catch)PU 12/WB 29
    Razor: 4.25 (jump)
    Leandra: skills/RD 13/WB 15
    DJ Dave: Thrusters work

    4.20pm:
    Esther: 10 green/8 purple/ 22
    Mark.I: 5 rxd/15 green-purple/5
    Nic: 24/8/25
    Margarita: 8 blue/dips 10 secs/15 (3kg) RR
    Nick Coleman: 18/15/25
    Lukey: 10.36 rxd (yesterday’s WOD)
    Kyle: 9.55 rxd
    Chris: 15.00 rxd
    Jake: 9.06 rxd
    Le’Roy: 5.03 (jump)
    Weg: 6.06 (jump)

    5.30pm:
    Shell: 10 purple/8 purple/26
    Simon: 5.15 (jump)
    Tommi.G: 5.35 (jump)(23x catch)
    Murph: 16 rxd/12 orange/22 rxd
    Nick.W: 4.19 (jump)
    Sarah.R: 6 purple/7 blue/31

    6.40pm:
    Pete: 8.17 (jump)(catch)
    Tom: 8.31 rxd
    Nick: 21/14/15
    Jaci: 17 green/8 orange
    Tasha: 11 green/13 green/127
    Matt: 5.29 (jump)
    Adam.M: 15/18 orange/72
    Timmy: 4.44 (jump)
    Alain: 19/11/42
    Ed: 6.21 (jump)

    1. Can’t wait to have you back in the box next week Gish!!

      Smashing time Jules : )