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!

Leslie 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.