WOD - THURSDAY, JANUARY 26TH 2012

JOEL WELCOME TO THE MUSCLE-UP CLUB! CONGRATS MY MAN ALOT OF ATTEMPTS BUT FINALLY THERE!!

CONGRATS NEIL! MUSCLE-UP CLUB MEMBER AND NYC FINEST!

* GREAT JOB TODAY ON THE MUSCLE-UPS AND HANG SNATCHES.  GREAT SEEING EVERYONES PROGRESS ON BOTH THE MUSCLEUPS AND THE WEIGHT YOU ARE STARTING TO BE ABLE TO MOVE ON THE SNATCHES!

**  SO TOMORROW WE WILL BE PLAYING COUNTRY MUSIC ALLLLLL DAY. IF YOU DONT LIKE IT DEAL W IT! BITCHING = 50 BURPEE PULL-UPS FOR TIME PER BITCH!

WARMUP
2 ROUNDS
20 JUMPING JACKS
20 PUSH PRESS - PVC PIPE
20 AIR SQUATS

ENDURANCE
4 ROUNDS
200M RUN
25 MOUNTAIN CLIMBERS

STRENGTH
10 MIN TO FIND YOUR 2 REP MAX PUSH PRESS

WOD
3 ROUNDS
20 NINJA WALL BALLS
20 PUSH PRESS (75/55)
20 STRAIGHT LEG SITUPS

RESULTS FROM 1/25/12

WOD - WEDNESDAY, JANUARY 25TH 2012

5PM AWESOME JOB TODAY!  EVERY SINGLE WEIGHT AND BAR IN THE GYM WAS USED AT 5PM TODAY VERY IMPRESSIVE!

BRENDAN CRUSHING TODAYS WOD!

* WHAT A AWESOME JOB ON THIS NICE DAY.  ALOT OF RUNNING MIXED WITH HEAVY DEADLIFTS AND HSPU MADE FOR A TOUGH DAY!

** HOW IS THE DIET TREATING YOU?  BUMP UP YOUR WATER INTAKE AND REMEMBER GREENS AT ALL YOUR MEALS!

*** GUYS PLEASE DO NOT SIGN INTO CLASS IF YOU ARE NOT GOING TO SHOW UP. MAKE SURE YOU CANCEL OUT OF CLASS IF YOU ARE NOT GOING TO SHOW.  REMEMBER THERE ARE OTHER PEOPLE THAT GET SCREWED IF YOU DONT CANCEL OUT. THANKS.

WARMUP
2 ROUNDS
20 OH WALKING LUNGES W PVC PIPE
20 HANG SNATCHES W PVC PIPE
THEN AFTER 3 ROUNDS ARE COMPLETE
LEG KICKS
QUAD PULLS
ARM CIRCLES
PASS THRUS

SKILL
MUSCLE-UPS
NEGATIVES

WOD
2 ROUNDS
15 MUSCLEUPS(CANT DO MUSCLE-UPS SUB 2X - 3 SEC NEGATIVE HOLDS AND 2 CLAPPING PUSHUPS PER 1 MUSCLEUP)
30 HANG SNATCHES(115/75)

RESULTS FROM 1/24/12

RESULTS 2

WOD - TUESDAY, JANUARY 24TH 2012

WARMUP
1 MIN MAX DOUBLE UNDERS
10 PASS THRUS
INSIDE OUT SWINGS
ROCK AND STRETCH

STRENGTH
12 MIN TO FIND 1RM POWER CLEAN

ENDURANCE
3 ROUNDS
400M RUN
25 ABMAT SITUPS

WOD
AMRAP 20 MIN
800M RUN
W THE REMAINDER OF THE TIME
10 DL (225/135)
5 HSPU (25/FLOOR)
AT THE 10 MINUTE MARK RUN 800M

RESULTS FROM 1/23/11

MORE RESULTS

WOD - MONDAY, JANUARY 23RD 2012

* IF YOU WANT TO DO ENDURANCE INSTEAD OF STRENGTH YOU WILL NOW HAVE AN OPTION TO THAT.

** WATH CHRIS  SPEALLER ATTEMPT FOR 100 PULLUPS N A ROW RIGHT HERE!
CHRIS SPEALLER QUEST FOR 100 PULLUPS!

WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES

STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT

ENDURANCE 
3 X 500M ROWS

WOD
4 ROUNDS 
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST

*SCORE IS TOTAL TIME INCLUDING REST

RESULTS FROM 1/21/12

RESULTS FROM 1/22/12

WOD - SUNDAY JANUARY 22ND 2012

WOD #1
5 MIN AMRAP (135/95)
PARTNER 1 DOES 5 POWER SNATCHES WHILE PARTNER 2 RESTS
PARTNER 2 DOES 5 POWER SNATCHES WHILE PARTNER 1 RESTS

WOD # 2 
DONE W THE SAME PARTNER - KB CHALLENGE (2/1.5POOD)
5 ROUNDS - 30 KB SWINGS ON THE MINUTE REST 1 MINUTE
MINUTE 1 - PARTNER 1 ATTEMPTS 30 KB SWINGS - PARTNER 2 RESTS
MINUTE 2 - PARTNER 2 ATTEMPTS 30 KB SWINGS - PARTNER 1 RESTS
* FOR EVERY ROUND OF 30 NOT COMPLETED YOUR GROUP OWES 25 BURPEES.

PACKED HOUSE SNOW DAY! AWESOME JOB.

WOD - SATURDAY, JANUARY 20TH 2012

BRI KICKIN IT MID WOD!

JOEYYYYYY WELCOME TO THEMUSCLE UP CLUB BROTRHER!

WOD
TABATAS
AIR SQUATS
PUSHUPS
ABMAT SITUPS
ROWING
DEADLIFTS
TEN METER RUNS
REST

* SCORE= TOTAL REPS COMPLETED

RESULTS FROM 1/20/12

WOD - FRIDAY, JAN 20TH 2012

STRENGTH
12 MIN TO FIND 1RM OHS

WOD
8 ROUNDS EACH FOR TIME (1 MIN REST AFTER EACH ROUND)
8 GI JANES (GI JANE = BURPEE PULLUP)
200M RUN