Thursday, September 30, 2010


Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber 11:22, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 090816.

Garden of the Gods, Colorado Springs, CO

Published in: on September 29, 2010 at 10:08 pm  Comments (10)  

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10 CommentsLeave a comment

  1. Beautiful. Good luck, Laura!

    My hand is still healing so Damon made up an alt for me:
    Double Tabata
    Back squats (132 lbs): 43
    Sit-ups: 123
    Box hops (24″): 59
    Pushups: 97
    Total: 322

    • This is gonna be my next one on a rest day!

      • If you do make sure you couple the BS and Sit Ups altrenating for the first 16 rounds and Box Hops/Push for the last 16 mins….it’s hella fun 😉

  2. Frustrating day. Came in thinking I would do at least a couple rounds with muscle-ups, but discovered that was not to be. I blame a lack of practice combined with the pull-up ladder a few days ago. Subbed C2B pull-ups and dips, but lacked motivation and found them slow going

    5 x 14 C2B pull-ups, 14 dips, 21 burpees (jump to ring)


    Last did this WOD in August 2009 subbing 21 regular pull-ups and 21 dips (with tiny band) for the muscle-ups. It took 43:20.

  3. Niiice photo LD!! South Gateway Rock with folks climbing one of the twin Sentinel (Red & white) spires in the foreground…soooo many Gr8 routes out there (good thing you’re not a climber, because you’d never make it to the comp with a playground like the Garden so close by!) 🙂 Kick a$$ out there coach!

  4. Wasn’t gonna make the gym today but my roommate was annoying me…so I went and:

    6 rounds of 5 tire flips- each round for time with 10 second rest between rounds


    It was a HEMMT tire, and next time- add wall balls or slam ball

    • We have a tire to flip?

  5. Did today’s sub, with CTB pullups (red band), dips and lots and lots of burpees. Time: 34:09

  6. Noon Growlery:

    44# (junior bar + 5ks) for front squats. 75% of max would have been 56#, but 44 felt like plenty for my back today.

    5 rounds of bear crawling, broad jumping, and toes “toward” bar took me 11:21.

    For the first toes to bar in each round, I very nearly got there!

    • Oops. Posted this on the wrong day. This is 10/1 workout.

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