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Thursday, January 22, 2015

2015 January 21
by bk

SSSS

For time:
21 thrusters (75lb/55lb)
5 muscle-ups
18 thrusters (75lb/55lb)
4 muscle-ups
15 thrusters (75lb/55lb)
3 muscle-ups
12 thrusters (75lb/55lb)
2 muscle-ups
9 thrusters (75lb/55lb)
1 muscle-up

*modify as needed
*drop barbell from thighs

Core Development:
Ball Ups, 5 sets of 3 reps
Weighted GHD Hip Extensions, 4 sets of 10 reps

Post time to comments

CrossFit Integrity, Charleston, SC

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17 Responses leave one →
  1. Justin F permalink
    January 22, 2015

    10:01 (mut from knees and 2 PU per MU)

  2. Rueben permalink
    January 22, 2015

    11:06 65#/MU transition from flat on floor into RD.
    Ball ups and extensions w/ 10#.

  3. beamrock permalink
    January 22, 2015

    7:48rx

  4. Blair permalink
    January 22, 2015

    14:55, 75#, sub 2 PU/2 RD for 1 MU

  5. Luciana permalink
    January 22, 2015

    WOD: 12:35 #55, MU transitions
    Ball ups
    Didn’t get to do the GHD; will pick it up next time

  6. Lauren S. permalink
    January 22, 2015

    9:05 rx

  7. Mike K permalink
    January 22, 2015

    12:00, sub 1PU + 1DIP= 1 MU

  8. Mike Mac permalink
    January 22, 2015

    WOD: 13:17 Rx

    Core:
    Ball Ups – 3 / 2 / 2 / 2 / 2
    GHD’s – Rx

    1,000,000 meter rowing challenge
    5,000m today
    72,500m total
    (7.25% complete)

  9. Marco permalink
    January 22, 2015

    8:08Rx

    Core

  10. Mish permalink
    January 22, 2015

    18:38 Rx

  11. Katie permalink
    January 22, 2015

    5.35 sub muscle up transitions

  12. Christina M permalink
    January 22, 2015

    10:20 Rx
    Core

  13. Khoung permalink
    January 22, 2015

    8:35 Rx

    Core dev

  14. January 23, 2015

    Great work by all today!

    5:53 Rx

    Core work

    CrossFit Integrity, Charleston, SC

  15. Elaine permalink
    January 24, 2015

    Done Saturday. 14:04 w/2 pull-ups and 2 jumping ring dips for each MU.

  16. Robert G permalink
    January 25, 2015

    14:01 mod

  17. Vanny permalink
    January 27, 2015

    12:17 sub airdyne cal for thrusters

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