5 rounds for time of:
7 muscle ups
21 sdhp (95/65)
*mandatory substitution of 14 pull ups and 14 dips if you can not complete muscle ups
*A red or purple band may be used for assisted muscle ups however your feet may not touch the floor prior to the pull.
13 comments:
Congreat to Laura and Cody! all that hard work is paying off!
Elyse and Kolby have climbed aboard team Apex!
Welcome
Awesome! Still awaiting the freakin WOD on the main site whats the deal :/
Sectionals Wod is finally up!
10 Min AMRAP
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Check the main site for more details and a printable version of the workout.
yay! more double unders, my favorite! haha damn it.....
So excited about the wod. I think many of our athletes will do very well on this setup. Let the games begin!
so can anyone teach me how to do double unders before saturday?
Josh or Tanya - go or no go with the sdlhp in todays wod for me?
Im with Dave can we go over the movements for the CFG wod sometime this week?
Erik "the Master" would love to compete but i can only do it Friday at the 4:00 group session. Is this possible? If so, I'll sign up and give it my best!!!
Would I be able to do the Sectionals Wod 1 either Thursday or Friday evening? I have to be in Reading Saturday and Sunday, from 9am to 4pm each day.
-Wooters
Erik we are good to go if you would like to go at 4pm on Friday. Wooters can you make 4pm on Friday? If so lets go with that too. Let me know.
Awesome and thanks. But I can't seem to register. I fill out the information and when I submit it I get a message that says my sopping cart is empty and it doesn't give me any other options. Has anybody else encountered this problem?
I should be good for 4PM Friday.
-Wooters
Ok made up another wod run tread mill for 10 mins then 3 rds of 10 push ups and situps then rd treadmill full incline sprints full speed on and off and end with 50 double unders.
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