Saturday, May 29, 2010

Saturday May 29, 2010

30 Calorie Row
30 Thrusters (60/95)
3 Muscle Ups
30 KB (35/53)
20 Calorie Row
20 Thrusters (60/95)
2 Muscle Ups
20 KB (35/53)
10 Calorie Row
10 Thrusters (60/95)
1 Muscle Up
10 KB (35/53)

On the row do exactly that. Row until you hit the target calories.
To sub Muscle Ups do 2 to 4 times the amount of pullups and dips. Example: 2 Muscle Ups at 4 times = 8 pullups and 8 dips.

6 comments:

Fitness Estrella said...

Paul - 14:02
95#
Muscle Ups
55# dumbbell for KB

This was a fun workout. I was afraid of the Thrusters but went well during the workout. I was able to do 21 unbroken the first round, 15 unbroken the second and all 10 the last round.

Fitness Estrella said...

Robby - 17:39
75#
Muscle Ups (first time in a workout)
44# KB

Anonymous said...

Krista (Did wod of 05/12/10)
1 mile run
2k row
1 mile run
29:31

Did this at starpointe this morning...I have never ran on a treadmill and my first mile proves that; it was 9:54(WTF!). 2k Row was 10:08 and my last mile, with adjustments, was 8:36. Transitioning was time counsuming too. Good cardio; my legs are wiped...!

Jen B. said...

18:55
55# thrusters
subbed 4 pullups/4 ring dips for 1 muscle-up
35# KB

This was a good and challenging workout. I needed it since I took 2 rest days! thrusters were hard - only made it through all of them on the last set. My new bar feels great though!

L. A. said...

Was up much earlier then most of you!! Nothing was posted so.......Rachel & I did own WOD.She doesn't like to run!! AS follows,would of done more weight, but this is all I have right now!!

10,9,8,7,6,5,4,3,2,1

Dead Liftes @110#'s (Prev 100#'s)
200m Run between each RD

14:06 (Prv 13:46--2/4/10)
_______
Rachel
150 KB's @20#'s
Ran every time she stopped
4 Runs
13:04

Fitness Estrella said...

Nice Job Rachel. Excellent work! Leslie, I am sorry I had nothing posted. I worked 2 days and didn't sleep either of the days and then had to go straight from work to Gila Bend. Good choice in WOD. We should be revisiting that WOD soon.