Sunday the 27th of December, 2009

Burpee Pull-ups

Rest Day

Create your own couplet or triplet workout (2 or 3 exercises) and post it to comments. We want input from EVERYBODY, not just the die hards. Later this week we will pick one submission as our daily WOD.


Anonymous said...

speaking of triplets. today's wod..it began as an 8 min amrap but turned it into a 4 rounder as i felt i had more in the tank.

8 DL'S #225
25 push ups
12 ghd's

4 rds 10:45

5 min rest then 30sec on 30sec off on the rower damper #7. broken computer so between 17-20 pulls per round. total: 10 rounds.

dibo said...

my comments above

Slim Biscayne said...

submission from me:

5 rounds:

5 deadlifts @ 315
10 box jumps 30"
200m sprint

from j-weeeeeezy:
8 Muscle ups
40 dubs

4 MU
20 dubs

2 MU
10 dubs

DM said...

Rest Day
Sledding on a nice fast hill.
Up and down and up and down and up and down. Good stuff.
Good gig in Milwaukee last night with lots and lots of old friends.

Yamakoa said...

CF Football Chipper (Modified for "The Greek")

70 dubs/60 KB Snatch 1.5 pd/50 BJ 24"/
40 wall ball burpees/30 C2B/20 DL's 305 lbs
10 Aviator Push Ups

Rest 10 mins

30 abmat Sit Ups 21 Ring dips
30 " " 15 " "
30 " " 9 " "

Jason said...

I vote for slim's wod. People can scale the weight to say, 25-50% more than their Diane weight.

Today 7ish mile run, untimed

weighted strict pullups 45x5,5,5
weighted bar dips 90x4, 70x5,5, 0x21
rest 5 minutes
Annie 15:52

PANOS said...

Football chipper with "the monk"

Supplemental crap the same.

Low back feels it today. Its a good strain though.Like its supposed to feel after doing DL's.

K-F'n Nastee! said...

Bear Complex - 1 complex @ 135lb
Jump rope DU - 50 or 250 Singles

7 Rounds - Post Time to Comments.

Chris G said...

I like the looks of this WOD - not a couplet or triplet though:

Every minute on the minute for 15 minutes perform 5 Burpees then max reps thrusters. Record total thruster reps.

Slim Biscayne said...

hey speedy - that reminds me of Kalsu

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.


Joseph said...

simple and sweet
50 dubs
10 push ups
10 pull ups
20 min amrap

super single arms
100 jump ropes
single arm snatch 5/side 35#
10 kb swing / arm 1pood
15 min amrap