Wednesday, May 20, 2009

Thursday, May 21, 2009 WOD

Jon's birthday isn't really until Friday, but we celebrate today...

Parkour Obstacle Course Warmup

Workout:
"Jon's Birthday Workout"
5 Rounds for time of:
18 Pullups (chest to bar)
18 Pushups (chest to floor)
18 Deadlift 135 lbs
18 Situps (anchored but shoulder blades must touch floor)
18 Squats (bottom to ball)

(Any rest on any exercise earns you 3 muscle-ups. Individuals who cannot perform a muscle-up do 5 strict dips or ring dips.)

post time and number of muscle-ups/dips to comments

6 comments:

DT said...

24:52 Happy Birthday Jon! Great Workout! My arms are killing me.

mitzi said...

9am class:
(95)Curt - 27:10 (6 rests)
(95)SB - 33:13 (5 rests)
(135)Marcus - 31:19 (7 rests)

DC said...

34:25 using RXd deadlift weight. 10 rests, all during pullups. Pullup form and inability to do more than 8 in a row need considerable work!

Holmes said...

Happy Bday Jon, great wkt

29:30 ish for me pull ups were killer rested 5 times but did 185 on deadlift

Unknown said...

29ish. rest 4 times. did 20 ring dips.

mitzi said...

30:50 at 135lbs (4 rests)