WOD
12
Posted September 17, 2009 in WOD by Brendan Sonnichsen

Friday, September 18, 2009

5 Rounds for time:

1 Rope Climb
5 Handstand Pushups
10 Toes to Bar
15 Burpees
20 Med Ball Cleans

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12 Comments to “Friday, September 18, 2009”

  • b-mac
    September 17, 2009 at 9:16 pm

    ……..excited for this one! plus the POSE clinic!

  • Stephen
    September 17, 2009 at 11:47 pm

    @b-mac: I agree, this one looks great. I love burpees!

  • cheryl
    September 18, 2009 at 9:14 am

    I’m so glad I came today … wods like this make me feel so energized and great for the rest of the day .. (until 2pm when I need a nap that is!)

  • Erika
    September 18, 2009 at 10:17 am

    Only got in four rounds as I hit the 30 minute max mark. Having some shoulder issues so had to substitute 12 toe pushups for the HSPU, did toe to rope, used the 14# ball for the MB cleans. This was a grinder!

  • Erika
    September 18, 2009 at 10:22 am

    Here’s my contribution for Food Fridays

    Gluten Free Bran Muffins
    1/2 cup blanched almond flour
    1/2 cup flax meal
    1 tsp baking soda
    1/2 tsp sea salt
    6 dates
    3 eggs
    2 tblsp olive oil
    1/4 cup water
    1/4 cup sesame seeds
    1/4 cup sunflower seeds
    1/2 cup raisins

    Combine almond flour, flax meal, b.soda, and salt. In blender, blend dates, eggs, olive oil and water until very smooth. Mix wet ingredients into dry, stir in sesame seeds, sunflower seeds and raisins. Spoon into lined muffin tins. Bake at 350 for 20-25 mins.

    Yields 11 muffins.

  • kimberly
    September 18, 2009 at 10:47 am

    Those do sound yummy and I think I have all that stuff in the pantry, yay!

    This was a grinder! I made it through 4 rounds and half of the last one, I still love the rope climb (being tall helps!), did toes to bar, knees on box HSPU and 14# MB cleans. Hard not to use the elbows on the cleans…and I was more concerned with keeping my knees out on the squats, and so far no knee or shoulder pain :)

  • Crystal B
    September 18, 2009 at 12:01 pm

    I was pouring sweat throughout this wod. I loved it!
    It was pretty tough and I took too many breaks cuz
    I was on the burpees of the fifth round when time expired.
    The MB cleans were awful for me! Those took me the longest.

  • mlc
    September 18, 2009 at 2:30 pm

    Def a grinder, I LOOOVVVEEE rope climbs (yes I am being facetious). Those ate up my time as I need to mentally get into them.
    HSPUs to one ab mat + 10# iron plate
    MB cleans w 20# (wanted to make up for not doing HSPUs rx’d)
    25:23

  • Turbo
    September 18, 2009 at 5:57 pm

    still at cfw..waiting for pose clinic…thought i’d post…
    5 rounds
    Time: 24:30
    Scaling: Toes to band; HSPU to 2 abmats;
    GOOD SWEATY ONE !!!!

  • Crystal KP
    September 18, 2009 at 7:18 pm

    Hey… did someone post as Turbo, by mistake??

    WOD 26:27
    Did HSPU to 2 abmats, and 20# med ball. First time doing the med ball cleans felt awkward, I was “curling” the ball a bit too much. The HSPU are getting better… I can feel such a difference when I keep my core tight, and everything flexed as opposed to having a huge arch in my back. Honestly, didn’t feel great about this one, didn’t “leave it all on the floor”.

    Tried a muscle up again, keep getting stuck at the same spot. 2 weeks left for my deadline… gott get there!!

  • Turbo
    September 18, 2009 at 10:02 pm

    Someone did post as me. I was probably still logged in on the computer here. My guess is Tapout.

    I did this one all alone last night, thinking it would be shorter then the overhead squats, thought I’d get it done in 15 minutes. Actually took 18:21 Rx’d. I used a 14# ball, but I did kip on the Hand Stand Pushups.

    I agree, very sweaty workout.

  • Tapout
    September 18, 2009 at 10:18 pm

    oops…sorry that was me posting from cfw computer…Congrats T…you ttly killed this wod ! Alone t’boot !

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