April 5th, 2012

WOD:

Immediately after a short warm-up, spend 10-12 minutes practicing and being coached on either your kipping pull-ups, butter fly pull-ups or your muscle-ups, depending on what you need/want to work on.

…and then…

Complete as many rounds and reps as possible in 5 minutes of:
HSPUs x 5
Kettle bell Swings (1.5 pood/1 pood) x 15 reps

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
Renegade Rows x 5 reps *
Air Squats x 20 reps

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
100 Meter Run

*Weight for ‘Renegade Rows’

So we only have so many dumbbells and I realize that.  For this reason there is no Rx’d weight for this exercise, as there may or may not be enough of one particular DB to go around.  I would suggest using 25-35 lbs. for men and 10 to 20 lbs. for women.  Work with the available dumbbells and just note which weight that you use when recording your score.

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9 Responses

  1. Should have taken a rest day – shoulders are shot, played w/ Butterfly PUs
    3 + 2 HSPU (1.5Pood, 10#plate+pad)
    3+15 Squats (25lb)
    4+6 Burpees

  2. HSPU/KB: 3 rounds w/ 1abmat
    –totally got stuck on the second round and not sure why… wasn’t confident in HSPU and think I just needed to be aggressive and confident.
    Renegade/Squat: 4 rounds + 1 row w/ 40lb DBs Rx’d
    Burpee/Row: 3 rounds + 61m w/ 125m Rows for Runs

  3. Lots of rounds and reps today but over all Jimmy was much faster than me. Great 5:30am class!

  4. 1st round:
    Renegade Rows & Squats
    3 rounds + 14 squats

    2nd round:
    HSPU & KB swings
    3 rounds + 3 HSPU

    3rd round:
    Burpees

  5. 1st round:
    Renegade Rows & Squats
    3 rounds + 14 squats

    2nd round:
    HSPU & KB swings
    3 rounds + 3 HSPU

    3rd round:
    Burpees & 100m run
    5 rounds + 3 Burpees

  6. day late but oh well!!!

    1st round
    knee hspu/18 lb kbs = 5 + 5 hspu

    2nd
    renegade rows knees 5lb db’s/air squats = 3

    3rd
    burpees/100 meter run = 3 + 3burpees

  7. “room service” once again, push ups slowed me down. 19min (5push ups, 5squats, 5situps x 20rounds).

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