8.12.2010

W.O.D. 8.13.10

The 6 degrees of Annie

Level 6
50-40-30-20-10
Double Unders (*must be strung together in strict sets)
GHD Sit ups (full ROM)

Level 5
50-40-30-20-10
Double Unders (*must be strung together in strict sets)
Sit ups (un-anchored butterfly sit-ups)

Level 4
Annie-The Original
50-40-30-20-10
Double Unders
Sit ups (anchored)

Level 3
50-40-30-20-10
Tuck Jumps
Sit ups

Level 2
150-120-90-60-30
Single Unders
50-40-30-20-10
Sit ups

Level 1
50-40-30-20-10
Single Unders
Sit-ups

Skill:
Muscle Up
*if you are proficient in the Muscle up, try to string multiple muscle ups together.

Videos:

WOD Demo with Dave Castro with GHD sit-ups - video [wmv] [mov]



From the Vault: Chris Spealler WOD Demo - video [wmv] [mov]



Recipes:
Paleo Breakfast Recipes
*this file is large and takes a few moments to load, please be patient, it has a lot of good recipes!

Quote:
“Nobody who ever gave his best regretted it.”
- George Halas

Results:
L6
Plentus: 10:21
Swine: 12:51

L5
Jason: 6:53
Nikki: 7:55
Han: 11:17
Kevin: 13:08

L4
Donkey: 19:52
Grans: 11:50
Shawn: 11:07
Miranda: 9:05
Liz: 9:20
Tim G: 13:20
Ditty: 15:04
Gina F: 11:59
Sam B: 6:54
Cheri: 9:20
Dorothy: 11:27
JZ: 14:32
Jason B: 9:20
Mike B: 10:06
Jerry: 10:40
Olan: 15:40
Deb: 15:50
Joe M: 17:15
Mike F: 13:38
Joe A: 18:00
Jaime: 16:06
Danny: 11:42
CC: 16:36

L3
Vincent: 10:54

L2
Rachael: 14:00
Patti: 10:54
Jay E: 12:40
Keri: 14:11
Rob Ph: 12:14
Tim H: 23:32
Karen: 17:38
Ashley: 11:15
Charlie: 10:28
Marie: 9:43
Kristin T: 11:35

6 comments:

Danny said...

Completly off topic but is anyone going out tonight and want to grab drinks?

Christina (CC) said...

Totally would have!

Danny said...
This comment has been removed by the author.
Danny said...

Next time then!

donkey said...

would have also..if i were not packing!

donkey said...

btw...kudos to danny on his first kipping pull up tonight. w00t!