Wednesday, Oct. 21, 2015

“It’s not easy, but it’s worth it.”

Kenny, who just learned ring muscle-ups less than a month ago, never ceases to amaze us. He just got 10 consecutive MUs — wait till he learns how to better use his lower body in the kip! This guy is a ninja. We are very impressed. Great work, Kenny! Now bring Regal Beagle to the box (we want to meet his cool canine).

102115 WOD

A. 7:00 AMRAP

100-meter waiters walk (switch arms at 50-meter mark)

10 tricep banded pull-downs

20-second L-sit hold / tuck

10 arch to hollows off bar

B. Every 1:30 for 6 sets

1 push press + 1 push jerk + 1 split jerk

C. “Annie”

For time:

50-40-30-20-10

Double-unders

Sit-ups

On-Ramp

100-80-60-40-20

Single-unders

25-20-15-10-5

Sit-ups

D. Optional cash-out

4:00 Tabata row sprint for calories

3 x 12 banded good mornings