WOD – Wednesday, January 30, 2013
4 rounds
3 Muscleups
4 HSPU
5 Deadlifts 275/155
Then:
2 minutes on Ski Erg for meters
- You will scale pull-ups and dips for muscle ups 3:1 ratio
- You must flash your hands at the bottom of every deadlift rep NO BOUNCING
- First come first serve on the Ski Erg
- You will have two scores, Time on the triplet, and Meters traveled on Erg
BARBELL CLUB “Bones of steel, hips like a Glock”
wod: 11:58
ski: 375
scales are as follows:
3:1 pull ups and ring dips with 2 purple bands for each MU
4 seated DB pressed at 25# (for HSPU)
5 RX DL
9:51 scale, 375m ski erg
MU sub 9 Pullups (green and blue bands) + 9 bar dips (18 per rnd)
HSPU sub seated DB press (straight leg)
– first 2 rnds at 45#, last 2 at 40#
225# DL
big shout out to Ryan for being the first one at the 5:15 class to finish today’s wod!
Thanks Deena! The sun shine’s on a dog’s……
12:xx / 387m
1st round Rx then after the first set of DL the MU were no more. Subbed 3x ring PU+Dip
Strict HSPU took forever
But you did bust out those deadlifts!
10:11/415m
-scaled the MUs, and I think I might still owe three ring dips because I screwed up the counting on the 1st and 2nd rounds
-1st time doing HSPUs in a WoD! (2 abmats)
-DL RX
14:52
ski 370
scaled per rd
9 pullups (blue band), 9 bar dips
4 seated straight leg DB press 20lbs
5 DL 155 RX
16:59
444m
- subbed 3:1, everything else Rx
- Ring dips were crazy slow
8:10scaled/427m ski erg:
3:1 PUs (no band)and box dips
4 inverted HSPU on box
RX deadlift
WOD: 7:50
MU sub 3:1 pullups & dips
275# on DL
(Bar Dips)
7:35 scaled (3:1 pull ups/dips – pike PU – 225 DL)
470 meters on Ski Erg
9:48, pull ups with blue and purple, bar dips, pike pushups and 125# DL
371 on ski erg
10:45 pull ups purple band, 185 DL, pike push ups,box dips, 457 meters ski erg.
wod: 16:36
ski: 453m
scaled MU with 9 pullups and 9 box dips
deadlifts 155#
8:28
363 meters.
Subs pull UPS and dips
22:20 Rx/ 460 m Ski
Ok, so the time is atrocious. First round was a breeze, I got through the DL at 1:34. Feelin’ kinda good, thinking I’m a bad-ass. 2nd round was harder b/c of MUs. I had a few attempts (fails) that slowed me down before getting my 3. Flew through HSPU & DL. 5 some mins, still feeling good…though realizing this was more realistic. In my third round my MUs un-raveled. I had about 3-4 attempts between each successful one, but felt like I was still getting through them. Finished that round at a humbling 12 something. The last 3 were terrible, with about 5 misses between each. It was mainly a form issue which I realized on the 2nd to last one. HSPU (which I thought were going to be hardest part) were the easiest. DL were heavy, but do-able. I quit caring about time in the last round, I had come too far and was determined to keep my Rx.
11:13 PU, Dips, & Pike. 453 Row
9:13 rx, 500m ski