12.23.13 "Hanging Tough"

December 22, 2013

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HOLIDAY SCHEDULE
CHRISTMAS EVE OPEN AM CLASSES ONLY

CHRISTMAS DAY CLOSED

NEW YEARS EVE AM CLASSES ONLY

NEW YEARS DAY CLOSED

Hope you all have a Wonderful Holiday and enjoy your families!!!

FITNESS

Skill
Rope Climb Practice

“Hanging Tough”
5 Rope Climbs
15 Pullups
30 KB Snatches (53,35) (15L/15R)
3 Rope Climbs
15 Pullups
20 KB Snatches (53,35) (10L/10R)
1 Rope Climbs
15 Pullups
10 KB Snatches (53,35) (5L/5R)

KB Snatches are performed from the hang/swing and you must complete half of the reps with each arm.

COMPETITION

Skill
Rope Climbs

Metcon
“Hanging Tough”
5 Rope Climbs
15 Pullups
30 KB Snatches (53,35) (15L/15R)
3 Rope Climbs
15 Pullups
20 KB Snatches (53,35) (10L/10R)
1 Rope Climbs
15 Pullups
10 KB Snatches (53,35) (5L/5R)

ENDURANCE
8 rounds of Max Effort Rowing
:40seconds ON :20secs OFF
For Calories

EXTRA CREDIT

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Comments

comments

About the Author
  1. Big Sexy Reply

    Hanging Tough – 9:42 Rx

    HBBS Cashout – 3×8 @ 215#, 1X5 @ 235#, 2×2 @250#, 1X1 @ 275#

  2. Josh.O Reply

    Hanging tough – 10:49 RX

    HBBS Cashout – 3×8 @195 1×5 @210 2×2 @225 1×1 @240

  3. Almen Reply

    Hanging tough – 14:47
    $Out- Squats and more Squats

  4. CC Engine Reply

    12:06 (flr climbs, red & 2 gray, 20#)
    Great 430P at CFD w Mr Rx & Great Peeps 🙂

  5. Don E Reply

    Hanging tough – 11:35 (35# kb)
    AB Work = 3 rnds of #$%@!%&

    • Don E Reply

      Note to self: “Your not a kid anymore!” It took a total of 6 days for my arms to recover from this workout. New Years Res = get my weak azz into shape!

  6. Amber Reply

    19:50
    #25 kb

  7. Tyler white Reply

    ~”Hanging Tough”~
    12:44 RX
    8 rounds of Max Effort Rowing
    :40seconds ON :20secs OFF……DONE, Did the last round for 1 min due to dogging it on the 5th round

    50-Strict Pull-ups
    300-Push-ups
    100 SIT-UPS

    “Core cult “with blue band

    “HBBS”
    135#X5
    165#X5
    200#X5
    215#X5
    225#X5

    2 MILE RUN.

  8. neon joe Reply

    Hanging tough 8:15with 44#kb then core cult cash out then 40sec on20 sec off for 8 min row for cal 107 cal total

  9. scott henriques Reply

    Hanging Tough- 11:50 35# kb snatches
    should have went alittle heavier on kb snatches, but those rope climbs felt good today. big day for me with rope climbs

    • JC Reply

      Neon that’s fast!!!

  10. KellyG. Reply

    Hanging tough
    10:18 RX
    Core work
    Endurance – 40 sec on 20 sec rest x8 for Cals (90 Cals total)

  11. JC Reply

    Hangin Tough: 8:04 RX

    Row 118 cals.

    Fun WOD. Great Scores Everyone!!!

  12. Kathleen Reply

    Hanging Tough – 17:24
    3 full rope climbs, red and blue elastic pull ups, and 20# KB snatches

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