Skill:
Muscle Ups
GHD Situps

WOD:
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups (Sub 25lb weighted sit ups)
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups (Sub 25lb weighted sit ups)
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups (Sub 25lb weighted sit ups)
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups (Sub 25lb weighted sit ups)
Sprint 200 yards

compare to 110925
This WOD was at the CF games finals last year.  It is the first WOD I ever did with Sean.
Everyone probably won’t be able to do GHD Situps, but at least try a few prior to the WOD or afterward.  They are really tough, so you probably don’t want to do them every round if you have never done them before.

5 Responses to “Wednesday 20120620”

  1. Logan says:
    June 20, 2012 at 11:05 am

    18:36 Rx’d. Great workout!

  2. Woodall says:
    June 20, 2012 at 11:52 am

    24:14 rx. I did the first rd in a little over 3 min. Must of went out to fast I guess.

  3. Brian Alexander says:
    June 20, 2012 at 4:07 pm

    16:11

    This was pretty tough!

    MU
    #205 DL
    GHD
    100,150,200,250 m row since my foot is still messed up

    The combo is a burner

  4. MRM says:
    June 20, 2012 at 7:20 pm

    21:10 Rx. Had trouble stringing together muscle ups in the last few rounds. Overall this was a really fun WOD

  5. OlySean says:
    June 21, 2012 at 10:31 am

    18:51…haha, I remember that, Jason. I had no business doing 245 back then, and I was out of commission for a couple of weeks after those GHDs. I’m glad that I’m a bit fitter now than back then.

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