Wednesday 12112013


Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm

Warming up!
Warming up!

Fitness – Performance

A.  3 Sets

5 x Push Presses (Ground)

60 Sec Max Effort Row/Ski Erg/Airdyne – Calories

90 Sec Rest


500 x Double-unders (5:1)

Every Min on the Min x 6 American Swings @ 1.5 pood/1 pood


A.  3 Sets

5 x Push Presses (Ground) TNG    

60 Sec Max Effort Airdyne – Calories

90 Sec Rest


500 x Double-unders

Every Min on the Min x 3/2 Muscle-ups

-Post results under comments


9 Responses
  1. Nicole Chovan

    A. I did 5 rounds instead of 3. Push presses:
    10 reps at 95
    8 reps at 105
    5 reps at 115
    5 reps at 125
    5 rep at 135 still TNG but definitely not as fast as they were with weights from above.
    Thought about trying to go for 140 after a little rest but only got one rep and I decided it would be best to just stop. Was satisfied with 135.

    B. 18:22 rough day! Did 2 muscle ups on the first round but it took me 30 seconds so I cut down and just did one and I’m glad I did especially with how long it took me. Made all of the muscle ups except the last one at 18:00- think I rushed it but they felt pretty good. Double unders clearly need a lot of work. Tried to relax my shoulders and not get frustrated.

  2. Nicole Chovan

    6 cals for the airdyne. I’m pretty sure that stayed consistent for each round. Stupid bike. I will hate that thing until I am good at it. haha 🙂

  3. Susan Kian

    Push press 110 with air dyne 6 cals I think…not sure

    Wod :performance…..dubs were not consistent…lots of tripping. Swings were nice but probably too light.

    1 muscle up completed at end with a back flip dismount. Still there….

  4. JennF

    I think I stalled at work just do I didn’t have to go to HQ?!? Went to strength and got some great pointers from NIc..

  5. Staci Vinz

    A. 115/7-125/7-135/7
    B. EMOM 20 min:
    Even: 2 x MU
    Odd: 10 x pistols (5R/5L)

    No way I was doing that many DU’s. My leg hurt just thinking about them. Decided to work on skills/weaknesses instead. Had some MU’s that felt really good, and some that didn’t. Got the chicken wing going a few times, but improving. Didn’t miss any. Pistols felt good. I think all the squatting has helped with those.

  6. Keith G

    A: 75# w/ row
    B: Used 16# (or Kg?) KB. I quickly lost count, but figured I averaged 60 SU per interval, so somewhere between 1200 and 1300 for the session. I think Matt pulled 5:1 out of his butt.

  7. Paul Bye

    A. 23, 23, 23 (@115# push presses)
    B. 950 singles (@1.5 pood American swings). Good workout, although it wouldn’t have mattered if it was 3:1 or 5:1 or 10:1, since I didn’t even get to 2x singles. Have been trying to figure out double unders since I started, just can’t get the timing…

  8. David Muscarella

    A. 75# push presses, should have gone heavier, Rowed at 152, 152, and 155.
    B. Got about 560 SU with some DU mixed in. Used a blue kettle bell, could have gone heavier.
    My knees and ankles are sore today.