Mobility WOD
Gymnastics WOD


As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2 pood/1.5 pood)

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In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted February 12, 2008.


Facebook Class: The Class That Built Apps, and Fortunes, New York Times

Steve Jobs on the difference between a vice-president and a janitor, Business Insider


Sure, you can 100 burpees…..but can you do this?

Ruler of the World

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Friday WOD, May 13, 2011

12 thoughts on “Friday WOD, May 13, 2011

  • May 12, 2011 at 7:06 pm

    What are the subs?@

  • May 13, 2011 at 7:36 am

    Only little girls need subs. Man up and just do the wod pau-kune.

  • May 13, 2011 at 8:02 am

    Subs (But agreed Lokey) –

    6 pullups
    6 dips

    HSPU (Ab mats stacked for shorter depth)

    1.5/1 pd

  • May 13, 2011 at 10:14 am

    Today’s WOD – DNF
    I was all fired up today because the wod had muscle ups and I have been working hard on learning how to do them and I thought today was the day – WRONG

    I did a couple of muscle ups during my warm up – got all set up to tackle “Nate” – then it was go time
    3-2-1- GO and I couldn’t get close on a muscle up – I needed a “Muscle Up Viagra” – I hear this happens to guys over forty – they sometimes cannot perform

    I flopped around for awhile on the rings and still no muscle up – so I went home ran 5 miles and now have a goal of competing “Nate” in a couple of months either naturally or with some form of enhancement!!!!
    Very unRooster!!!

    Lokey aka “Lil Pimp” learn how to get out of your truck before you offer advice

  • May 13, 2011 at 12:32 pm


    A dysfunction in erecting happens to most of us at some point, it just happened to you sooner then anybody else.


    Let’s see it’s not like you lacked motivation, and plenty of competition (we are told) in the chicken group to stimulate you; yet still failure to perform.

    Yup enhancement sounds like the answer. I’d Rx you some HGH by injection. That will likely do the trick.

    * Is it really Pau-Kune with a hyphen, like Goodman-Smith?

  • May 13, 2011 at 3:07 pm

    You disappeared!!!!!!! Mark…. u were gone. not like you at all.

    12 completed rounds w help on dips and hand stand PU.
    20 min…. long time

    Missing several roosters this am!!!!!

  • May 13, 2011 at 3:16 pm

    Killer workout. I has kept me pumped up all day. I have been throwing poods left and right. Just outside my office a minute ago, I ripped two poods right in the hallway.

    PAU-KUNE I am disappointed. I always thought you were a real pood-er. I swore I could hear your kettlebells clanking below your knees.

  • May 13, 2011 at 5:06 pm

    8 rds + 1mu

    I’d say rx except on the last few hspu’s if a single hair on my head happened to touch the ground it was a coincidence.

  • May 13, 2011 at 5:53 pm

    Tough workout…none of what I did was Rx except kettlebell swings.

    A lot to work on, I’d like to try this again in a few months and Rx it.

  • May 14, 2011 at 9:06 am

    8 rounds + 1 MU rxd

  • May 14, 2011 at 11:04 am

    10 rounds +2 HSPU with 2 pood.

  • May 15, 2011 at 1:52 pm


    Your comment was a bit too short. Please go back and try again.

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