Friday, 30 December, 2011

Posted by Mandee on December 29th, 2011

13 responses

Warm-up: Row 500 Meters 5 Minutes of practice on the Muscle-up transition 3 Rounds: 5 Muscle-up transitions 5 Tricep push ups 5 Dumbbell Squat Clean and Jerk Workout: "Nasty Girls" 3 Rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Power Clean 135/95# Powerlifting: A1: Clean Grip Deadlift 4 x 2-3 @30x0; Rest 4:00 A2: Close Grip Bench Press 4 x 1-2 @30x0; Rest 4:00 B: Sumo Deadlift High Pull 135/95# Every 20 seconds for 5 Minutes. C1: Glute Ham Raises 3 x 10-15 @10x0; Rest 30 seconds C2: Toes to Bar 3 x 12-15; Rest 30 seconds The Home Gym with Jake Breakey - video [wmv] [mov] http://youtu.be/N54AmNxPtjA?hd=1

13 responses to "Friday, 30 December, 2011"

Tim Singleton says:

December 30, 2011 at 1:10 am

It seems strange to do Nasty Girls without a single 0600 Nasty Girl - where were Mandee, Lesha, Misty, Carson, Courtney, Ninja and the rest?

We were so uncivilized without you. Aaron was stealing rings, we were all gruff with each other.

AP says:

December 30, 2011 at 1:46 am

Definitely Tim. The gym had an eerie feeling without the 0600 ladies. Not only did they miss me trying to steal rings, they also missed me getting bitch slapped by this wod. Thinking I was fully recovered from my sickness, I apparently decided my last 4 meals of mexican, old fashioned doughnuts, vietnamese and pizza were a good idea...

Scaled to 115
2 rounds in 14:04

Jamie says:

December 30, 2011 at 2:43 am

How do you like my anniversary watch? LOL. Sorry, no Nasty Girls for me today. Good luck 4:30.

Muscle does not = Muscle ups! says:

December 30, 2011 at 3:01 am

9:47
Scaled muscle ups to m.u. transitions

Muscle does not = Muscle ups! says:

December 30, 2011 at 3:02 am

Plenty of room to spread out and lift today! Was strange with a gym full of men on the Nasty Girl WOD!

Mandee Miller says:

December 30, 2011 at 3:13 am

Sorry 0600 gentlemen...I hung out with the ladies at 9am today!
27:42 as rx'd
This was brutal!

Tim Singleton says:

December 30, 2011 at 3:23 am

Two more misses and we will no longer speak your name! :)

Mac says:

December 30, 2011 at 5:17 am

Jamie - way to use the hook grips when the camera is out! jk cool pic!

Tracey says:

December 30, 2011 at 5:24 am

Legit! Great job Mandee.

Carson says:

December 30, 2011 at 6:09 am

I know that arm! Way to work that hook crip, Jamie!

The Nasty Girls were not on my menu this morning since I had a few nasty margaritas last night...

Carson says:

December 30, 2011 at 6:17 am

Or the hook grip. But if you'd rather work your gang signs, that's fine, too.

Don says:

December 30, 2011 at 6:34 am

Scaled to 115#, CTBPU/Bench dips combo and still, this WOD whupped the daylights out of me. Indeed a tough WOD. Happy New Year everybody!!

Tye says:

December 30, 2011 at 6:38 am

7:44 rx, pr by 1:12

Friday, 30 December, 2011

13 responses to "Friday, 30 December, 2011"

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