Wednesday, December 5 2012

Posted by Mandee on December 4th, 2012

17 responses

Warm Up: Instructor led stretching and agility Review muscle up technique WOD: Complete the following for time: 400m run 10 muscle ups 10 KBS 32kg/24kg 500m row 10 HSPU 10 KBS 32kg/24kg 400m run 10 muscle ups 10 KBS 32kg/24kg 500m row 10 HSPU 10 KBS 32kg/24kg

17 responses to "Wednesday, December 5 2012"

Tracey says:

December 4, 2012 at 2:28 pm

Scott Rauer!!!!!!!!!! Hot guy in the middle is mine. BOOM. Plus he's smart. Way smart.

Jenn B says:

December 4, 2012 at 2:35 pm

Yay Paul!! Looking good :)

Stacey says:

December 4, 2012 at 2:45 pm

Misty and Scott Rauer!! Ragnar unite!! Ha!
Looking good fellow team mates!!

Tracey- you crack me up!!

AP says:

December 5, 2012 at 2:19 am

12/4/12 TRACK VO2 Intervals
w/u: 3 miles easy, w/d: 3 miles easy
3 x 1200m, work:recover ratio 1:1, (3600m)
4:25; 4:15; 4:09
Total: 8 miles
----
0600 WOD
Rx'd+ 16:39
Scaled up to deficit HSPU with 25 pound bumpers, that was for Mac and Nathaniel :)

Slade says:

December 5, 2012 at 2:59 am

Well...he married you didn't he? :)

Nathaniel says:

December 5, 2012 at 3:31 am

Its hard enough chasing the RX'd AP. Now you're Scaling Up!?! You're the man!

Clair says:

December 5, 2012 at 4:22 am

18:00, Scaled KBS to 16 kg and muscle ups to muscle up transition with press out. Great workout and coaching from Tracey!

AP says:

December 5, 2012 at 6:10 am

You are not a good liar. :)

Bradley F says:

December 5, 2012 at 6:35 am

23:04 scaled to 5 muscle ups each time. Everything else Rx

Tracey says:

December 5, 2012 at 6:40 am

24:45 scaled

Josh Kennedy says:

December 5, 2012 at 6:55 am

19:15, scaled I had opted to run on the street with my VFF; probably could have called several of the MU scaled too since I stood on my tiptoes to get into the false grip. Dean M just killing it.