Saturday, November 24, 2012

Saturday November 24, 2012

30 Pushups (Hand Release) or 30 Handstand Pushups
50 Good Mornings (30#/45#) or 50 Back Extensions
30 Knees to Elbows
30 Deadlifts (135#/225#)
30 Dumbbell Push Press (25#X2/40#X2)
50 Kettlebell Swings (35#/53#)
20 Calorie Row or (40 SDHP 35#/53#)
30 Pullups or 10 Muscle Ups

Bold is RX'd Mainsite.


Anonymous said...

Mud Factor Run
5K and a few obstacles including a slip and slide.

34:36 #10 to cross the finish line. Was a good enough race but nothing like the Tough Mudder.


Jen B. said...

HR Pushups
Good Mornings

Started off OK until deadlifts - couldn't get more than 7 in a row. To follow with the push press and then KB's was brutal.

Jenette said...

Jenette - 25:09

(I'm recapping every step we did just for my own clarity)

HR Pushups
30# Good mornings
125# dl
20#x2 dumbbell push press
35# kb
20 cal row
30 pullups

I was a bit confused about the 20 cal row or pullups or muscle ups? So we did both 20 cal row AND 30 pullups.

This WOD was awesome! I needed a longer wo after eating all the desserts I've made. Back to regular food tomorrow. :-)

Fitness Estrella said...

15:38 (11/24/12)
HR Pushups
Good Mornings

This was much harder than I expected it would be! Good WOD otherwise! Pullups after the Row was brutal.

Fitness Estrella said...

@ Jenette:
You did it right. You did the 20 Calorie Row and then the next line of the WOD was:
30 Pullups or 10 Muscle Ups. The Muscle Ups are the RX'd but subbed it with 30 Pullups. The sub listed in the WOD for the 20 Calorie Row is (40 SDHP 35#/53#). Hope this helps!

L.A. said...

Just did this WOD! This was a bit brutal by myself! Like Jen put it; it was going well till the DL's, could only get 4 at a time. DB/pp was the worst, that was different,
GM all unbroken,as for the SDHP's did 40lbs by mistake! By the time I got to the PU's my arm where TOAST! Nice job everyone on this one.

HR Pushups

Jenette said...

Paul, you were so fast! Are you sure you didn't skip something? ;-)
Good job Jen and Leslie. I'm wondering where is Krista's post?

Jenette said...
This comment has been removed by the author.
L.A. said...

Ha Ha! Paul doesn't miss a beat!

Fitness Estrella said...

@ Jenette:
I am absolutely sure! I can tell you the exact reps I did for each exercise. Besides I was racing Jen!

Jenette said...

Paul...totally kidding of are exact to the second and rep. Just jealous!!! :-p

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