Tom Ka Gai

 In WOD

WOD 4/17/12

Barbell Lunges 3-3-3-3-3

 

For Time:

800m Run

10 Muscle Ups (Sub 3 Pull-Ups & 3 Ring Dips for each Muscle-Up)

75 Push Press (75/53)

100 Double Unders

50 Wall Ball (20/14)

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Showing 23 comments
  • Jj
    Reply

    I like. Looks challenging

  • Jeremy Johnstone
    Reply

    yeah jj you are gonna smoke my arse on this wod!

  • Greg
    Reply

    What a picture!! See ya at 6pm.

  • Jon
    Reply

    Does this WOD have to be done in sequence or can they be broken up?

  • Nathan
    Reply

    JJ you better RX this beast

  • Sheree Pierce
    Reply

    This is one of those days when NOT checking the wod paid off! I would have talked myself out of coming! It was tough, but I was actually ALIVE when I finished. I think I like chippers even though they’re long. Must be the ADD…many rounds of something makes me crazy.
    I was 25:something using blue/red for the pullups and red for the dips, only 35# push presses, 300sgls (although I DID get 3 dus in a row in warm up!) and the 14# medball.
    The flat tire when I came out was a lot worse than the wod!

  • Cody
    Reply

    In college station so can’t make it but i want to make this one up Sunday

  • Neal
    Reply

    Jon – This one will be done in sequence. JJ, are you going to do all 10 Muscle -ups?

  • JJ
    Reply

    i did 9 the other day. though not in a row so i will be trying at least

  • Fara
    Reply

    Seriously was worried about the wall balls, still feeling the 300 air squats :-/. Surprised how hood my legs felt after today 🙂 took it easy though!

    20:28, 40# push press, 14# med ball; 93# lunges, cleaning then moving bar to back was the difficult part…kara called me down for trying to use the racks 🙁 Lol! Still love Kara even though…..lol!

  • Jj
    Reply

    19:49rx.

  • Jeremy Johnstone
    Reply

    man i got called into the hospital at 11:30 so i couldnt hit the lunch class. i brought my stuff so maybe i can take a long lunch and hit this evening. i wanna give this wod a go

  • Garret
    Reply

    Nice job JJ. I may come in and try this with you on Sunday Cody. I’m going to have to miss tonight. . . I hate missing workouts. I would attempt the muscle ups, though it would be 1 at a time, simply to eliminate some of those pullups and ring dips. Everything else would be rx.

  • Garret
    Reply

    Lol. Scratch that. . . can’t do that many double unders.

  • Jaywes23
    Reply

    Really hate missing this one. An inner ear infection can really screw up your routine, hopefully be back Monday

  • Erica
    Reply

    20:30 all RX except muscle ups, did them on rings on ground.

  • Jeremy Johnstone
    Reply

    15:43 (jumping muscle ups, 25 double unders. & 75 singles)

  • Ann Shorts
    Reply

    So glad I made it to class today. Needed a stress reliever…….got it! Thank you CFB 🙂

  • Stephanie
    Reply

    21:18 did 3 reps of assisted mu’s on rings with band then finished with pull ups and ring dips. 10# wall ball. Probably should not have scaled the wall balls.

  • Greg
    Reply

    27:09(3Xpullups and dips, 300 singles) The thrusters got me

  • Clay
    Reply

    14:38 Rx’d! Felt pretty solid with the MU’s and I was really tempted to spend the $20 and get a new jump rope mid way thru my DU’s… Stupid short kinked rope! I vote for more workout’s with muscle ups! (and names)

  • Scott
    Reply

    24:07 RX – can’t do muscle ups though/substituted 30/30. Mostly I’m proud of the fact for the first time I did 100 double-unders. Slow and broken DU’s, but don’t care. Still did 100.

  • Jj
    Reply

    Damn you clay. Awesome job my friend. Top time of the day?

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