WOD: Megan (Happy Birthday Megan!)
Skill: Muscle Up or Kipping Pull Ups 5x5
2 Rounds.
31 Hang Snatches (95#/73#)
31 Toes to Ring
31 Burpees
(3) 35 ft Handstand Walks or 100ft OH Walk
Will - 20:54* 85#
Nicole C. - 29:43 35#
Chris S. - 29:26 65#
Oscar - 30:00 65#
Regina - 28:33 53#
Orlando -28:37 85#
Fernando D. - 22:14 95#
Eddie - 30:00 95#
Steve P. - 25:42 65#
Tom S. - 27:30 95#
Lauren - 26:13 43#
Jen D. - 23:33 53#
Irish - 25:36 43#
Mason - 28:11 95#
Jon C. - PT
Robert - 30:57 85#
Kody - 29:27 95#
Anthony - 33:16 Mod
Ronak - 25:49 43#
Megan - 18:32 Rx
Dennis - Mod
Joe - 19:55 95#
Nicole H. - 24:16 53#
Maira - 24:24 43#
Brenda H. - 23:44 43#
Bob - Mob
Greyson - SPT
Cross - SPT
Danielle - 20:55 Mod
Vanessa - 21:55 58#
Jenna - 21:02 Rx
Delilah - 27:41 43#
Becca - 29:14 43#
Nick B. - 30:15 Rx
Subhi - 30:08 75#
Chris T. - 29:39 65#
Sean L. - 29:22 75#
Kyle - 29:41 Rx
Mari - 24:29 33#
Jason T. - Mod
Gaylene - 19:02 Mod
Marika - 25:46 43#
Tim - 19:15 75#
Santhi - 24:23 PVC
Rick - 25:02 65#
Stephanie V. - 19:59 33#
Ana - 27:00 53#
Taylor - 19:29 45#
Fernando M. - 22:56 Rx
Lindsay Z. - 22:43 53#
Kaela - 28:47 53#
Adrienne - 28:35
Raghu - 30:27 33#
Suma - 33:01 15#
WOD: Washout
Skill: Kipping Pull Ups 10,10,10,10
4 Rounds for time.
15 Box Jumps (24"/20")
25 Push Ups
15 Ring Dips
Remember that the kip is initiated with the shoulders and not a swinging of the legs.
Abby - 16:39
Leslie - 16:02
Ana - 15:37
Regina - 15:49
OJ - 15:34
Robert - 21:32 Rx
Vanessa - 13:45
Brenda D. - 15:40
Maira - 18:30
Osh - 20:37
Taylor - 23:58 Rx
Becca - 15:17
Tom S. - 17:57 Rx
Megan - 16:22
Cara - 16:05
Mason - 17:43
Ryan - 15:25
Carla - 13:50
Mike R. - 20:36
Kody - 12:29 Rx
Anthony - Mod
Roheet - 22:37
Irish - 19:34
Greyson - SPT
Cross - SPT
Joe - 14:27 Rx
Joobin - 16:51
Bob - Mod
Steve V. - 13:23 Rx
Carmen - 11:01
Rich E. - 12:53
Charise - 12:14
Karen - 14:41
Nicole - 14:04
Sean L. - Mod
Jason G. - 21:14
Cindy - 15:53
Marika - 18:38
Jennifer P. - 14:19
Mark - 20:30
Stephanie - 11:40
Chase - 14:13 Rx
Delilah - 14:43
Jenna - 18:40
Allie - 21:40
Pam - 18:00
Tim - 16:38 Rx
Nick B. - 14:18 Rx
Amy S. - 12:33 Mod
Jason T. - Mod
Subhi - 20:03
Santhi - 17:10
Nick Z. - 19:41
Lindsay - 14:11
Aly - 12:34
Tara - 16:07
Amarjit - 13:41
Kaela - 18:45
Igdalia - 20:25
MJ - 16:40
Maria V. - 15:14
WOD: Death by (One Arm Barbell) Snatches
Skill: Muscle Ups 4,4,4,4,4 or Kipping Pull Ups 8,8,8,8,8
1st Minute - 1R/1L (45#/33#)
2nd Minute - 2R/2L
3rd Minute - 3R/3L
4th Minute - 4R/4L
5th Minute - 5R/5L
...
and so on until failure to complete reps within the one minute.
Jump the weight up with your legs, keep the bar close to the body, and finish with a locked out elbow, knuckles to the ceiling. Posture! Posture! Posture!
Eddie - 92 Reps Rx
Stephanie - 1,072 Reps Jump Rope Mod
Nick Bre. - -- Mod
Subhi - 108 Reps 33#
Cross - 7:18 SPT
Cole - 7:08 SPT
Keith - 10:49 SPT
Vanessa - 132 Reps 20#
Lindsay Z. - 99 Reps 33#
Robert - 99 Reps 33#
Jaclyn - 90 Reps 20#
Nick Z. - 110 Reps Rx
Joobin - 154 Reps Rx
Amarjit - 87 Reps 33#
Dennis - -- Mod
Anthony - -- Mod
Tyler R. - -- Mod
Roheet - -- Mod
Ryan V. - -- Mod
WOD: The Gregsman
Skill: Kipping Pull Ups
Reps: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 or as many rounds in 20 Minutes
Burpees
Bulgarian Split Squat
Med Ball Slams
Tip of the Day: To improve your lifts overall, train for speed and strength. Incorporate both heavy/slow lifts and light/fast lifts. Slower lifts will will train your slow twitch muscle, faster lifts will train your fast twitch muscle.
Rich - 19:26
Lindsay Z. - 19:26
Tom D. - 19:22
Tom S. - 20:00, 16 Rd + 24 Reps
Sean O. - 16:27
Natalie - 19:27
Fernando - 15:41
Eric (Diane) - 17:27
Brian (Diane) - 22:03
Mark - 20:00, 16 Rd
Ronak - 18:58
Sean L. - 20:00, 16 Rd
Greg - 20:00, 19 Rd + 20 Reps
Brian P. - 20:00, 14 Rd
Lindsay D. - 20:00, 18 Rd
Gina F. - 19:08
Cara - 20:00, 16 Rd
Nicole - 20:00, 18 Rd + 36 Reps
Al - 17:15
Kyle - 20:00, 18 Rd
Katie - 20:00, 14 Rd
Amy - 20:00, 18 Rd
Michelle - 20:00
Noah - 20:00, 18 Rd
Austin - 13:23
Ryan - 18:10
Great work today! Thanks to the Kyle M. and the folks from VCHS for stopping by and crushing the workout. Hope to see you back in soon!
