Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

As many rounds as possible in 10 minutes of:
5 Front Squats (135 lb./95 lb.)
20ft Handstand Walk
200m Run

Rest 2 minutes, then complete as many rounds as possible in 10 minutes of:
3 Muscle ups
15 Wallballs
30 Double-unders

Post completed rounds to comments.


Best Tweet of the Week:

Teen wakes up to wolf eating his head, Outside Magazine


Funniest blog I’ve seen in a long time: Reasons my son is crying

“We wouldn’t let her get INTO the duck pool at the petting zoo.”

Post thoughts to comments.

Friday WOD, September 6, 2013

6 thoughts on “Friday WOD, September 6, 2013

  • September 6, 2013 at 5:45 am

    This was really fun. Good job über roosters!

    Rxed on both: 5 rounds and 3 rounds + 3MU

    This was a very interesting look into my metabolic capacities. I am decent up to around 10 minutes as that proved to be true this am. The second workout was really really tough and I was gassed the entire time, whereas the first I actually got faster as I went. Good program Ryan!

  • September 6, 2013 at 6:28 am

    Uber rooster-Loved this-fun handstand walks!
    Second wod was tough, sub mu w/pu & dips.
    Didn’t count rds.

  • September 6, 2013 at 8:41 am

    Dude Lynn you rocked it! Thanks for being the First Lady at the 5:15!

  • September 6, 2013 at 11:33 am

    This was hard for me. 4rds in first wod with shoulder touches instead of walks and row instead of run. 2nd wod ate my lunch. Did 4rds but went over time limit. By a lot. Did get 30 du in a row one time though!!!

  • September 6, 2013 at 4:16 pm

    Due to tomorrow’s competitor’s meeting, there will not be a mobility class.

  • September 9, 2013 at 10:57 am

    6 rounds & 4 rounds + 3 MUs

Comments are closed.