Monday, March 16, 2009

17 March 09
Tuesday
WOD
"GNC Special"
For Time:
800 meter run
10 x SDHP (95lbs men/65lbs women)
10 x Muscle ups (equivalent substitute 3/3 pull-up/ring dip)
9 x SDHP
9 x Muscle ups
8 x SDHP
8 x Muscle ups
7 x SDHP
7 x Muscle ups
6 x SDHP
6 x Muscle ups
5 x SDHP
5 x Muscle ups
4 x SDHP
4 x Muscle ups
3 x SDHP
3 x Muscle ups
2 x SDHP
2 x Muscle ups
1 x SDHP
1 x Muscle ups
800 meter run
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Posted by makutdaf at 7:47 PM
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6 comments:

Anonymous said...

GNC is a DEAD MAN!!!

H.

March 16, 2009 at 8:58 PM
Anonymous said...

I completely agree! Hope you enjoy this one, GNC. (And people thought tire flips were a poor suggestion...ha!)

GW

March 16, 2009 at 9:42 PM
Anonymous said...

Wait Wait Wait... We already have a "GNC Special", and thats 21-15-9 Pull-ups, 70# KBS and HSPU

I officialy rename this, "GNC'S Nightmare" because I hate running and SDLHP, but Love muscle-ups.

And your welcome.

-GNC

March 16, 2009 at 9:49 PM
Anonymous said...

What is the men and womens weight for SDHP???

March 17, 2009 at 5:34 AM
Anonymous said...

nevermind on weight didn't see it. too early my eyes aren't awake yet.

March 17, 2009 at 5:35 AM
Unknown said...

This should have been renamed Dante's Inferno, because it was absolute pure hell. My hands are a shredded, bleeding mess after this, and I cannot remember the last time I even contemplated using a band for a pull up, but I thought hard about it today. I only managed 15 real dips before moving to the blue band, and it still took me 39:18 to finish. I never thought I'd be so happy to see an 800m run, either, but I couldn't wait to get to the second one. (Speaking of, these were the first runs on the ankle, and it felt pretty good!) So, for tomorrow, can I please request a workout comprised mainly of "Body Destroyers"?? Please??

It's good to be back...

W

March 17, 2009 at 9:12 AM

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