WOD
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.
Scales
Gold
25 GHD sit-ups
1 Dead hang pull up
1 Ring dip
20 GHD sit-ups
2 Dead hang pull ups
2 Ring dips
15 GHD sit-ups
3 Dead hang pull ups
3 Ring dips
10 GHD sit-ups
4 Dead hang pull ups
4 Ring dips
5 GHD sit-ups
5 Dead hang pull ups
5 Ring dips
Silver
25 Sit-ups
1 Dead hang pull up w/Band
1 Bar dip
20 Sit-ups
2 Dead hang pull ups w/Band
2 Bar dips
15 Sit-ups
3 Dead hang pull ups w/Band
3 Bar dips
10 Sit ups
4 Dead hang pull ups w/Band
4 Bar dips
5 Sit ups
5 Dead hang pull ups w/Band
5 Bar dips
Bronze
25 Sit ups
1 Banded pull up
1 Bench dip
20 Sit ups
2 Banded pull ups
2 Bench dips
15 Sit ups
3 Banded pull ups
3 Bench dips
10 Sit ups
4 Banded pull ups
4 Bench dips
5 Sit ups
5 Banded pull ups
5 Bench dips
Warm up
Row 500 Meters
6 min AMRAP of:
5 pull ups
5 dips
5 sit ups
Mobility or Skill Work
Skill
Muscle ups
Laurie Galassi and Danielle Edmundson on today’s WOD – video [wmv] [mov]
“Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
8:09 Rx
All GHDs unbroken. Failed one MU during the set of 4.
Had fun working with the morning crew! Sarah, sorry if I ganked your GHD! Everything is fuzzy once the WOD begins.
6:44 Gold w/ modified GHDs
First set of GHDs made me nauseous (wtf?)… went with a modified for remainder of the WOD.
Had fun during the MU skill work; great coaching Jordan!
Thanks David for the alternate programming. It was perfectly what I needed.
Subbed 2pood weighted lunges (1pood each arm) for muscle ups, x5 on the reps. Did the rep scheme in reverse order, starting with 25 lunges and 5 GHD’s.
10:56