1630. Hard Hitters.
Last round. Solid.
0830 Crew. Hard.
"Integrity"50 Wall Ball Shots
5 Pull-Ups
40 Wall Ball Shots
10 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
25 Pull-Ups
5 Pull-Ups
40 Wall Ball Shots
10 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
25 Pull-Ups
"Integrity".
ReplyDeleteThis one will leave a mark on those that don't hold back. Find a pace, minimize the transitions. This isn't a race, don't smoke yourself in the 2nd round...
Thank you for your continued support, and your honest efforts.
The "Motivated People Only" sign should be on the door!!! That is awesome! Sums it all up.
ReplyDeleteI cant wait for some Integrity this afternoon. Looks like a lot of destruction to be had.
Kip vs Dead Hang? Is this mostly a personal preference? Aren't there different muscles used or no? Does GSX recommend that everyone learn to kip or do the GSX peeps all have differing opinions? Splain to me pahlease.
ReplyDeleteAnd Jason - good job yo on yesterday stepping up to the plate!
I won't torment you boys with any visuals today. That one is still getting me through. HA!!!
Well poo...they are missing out then! I hope that it wrecks me, the worse off I am the more I like it! I always tell Josh, that is what I pay for, to get the ba-jesus kicked out of me. If I wanted an easy work out I would go back to globo gym and do some dumb bell flyes and hammer curls.
ReplyDeleteGood job Mike! Sorry to leave you hangin this morning....I will need to make this one up or put in a Saturday WOD.
ReplyDeleteKip vs Dead hang....I am not sure what GSX recommends but I remember reading that you want max out put with the least amount of effort, or more bang for your buck if you will. The goal most of the time is the fastest time you can get and the kip gives you a much faster time. Work on both though, why not? Just not the slower during a WOD. As far as different muscles used, I would think so myself but am not 100% sure. The problem I am having with it is, butterfly or gymnastic kip? I know that one is faster and one uses more energy, just trying to be proficient at both. Couldnt hurt right? Just my 2 cents.
ReplyDeleteNo visuals for the weekend...thank goodness. LOL
Scott, word on the street there would be room in the 430 class....
Scott has been CALLED OUT!
ReplyDeleteThanks for your 2 cents. You sure you don't want to come to a 6am MWF sometime? I like your determination and enthusiasm. I promise I won't make you wear the Santa hat.
ReplyDeleteDo 'em all and mix it up. Smart m/athlete you are. :)
Change of pace may be nice, couldn't do the Santa hat though.
ReplyDeleteGreat working out with the 4:30 class. Jason set a great pace. As rx'd 14:04.....still need to work on the gas tank though, taking too long in transition catching air.
ReplyDelete15:13. Feeling some pressure today as I was told the 8:30 ladies did all their pullups w/o bands. Way to go Kristin and Sharon!
ReplyDeleteWOD as Rx'd: 12:50 something I think. What a great work out!!! Was able to butterfly kip through the first 3 sets of pull ups and Andy told me to get 40 on the first set of wall balls, think those two saved some time. Was glad to see ya there and finally meet ya Scott. Great job today!
ReplyDelete11:28 I've never commented here but Ken told me to leave my time.
ReplyDeleteandy p
Loved the Workout!! My hands are FRIED!!! Sharon
ReplyDelete