WOD: 11-30-2010


WOD: 11-30-2010

“Jonesworthy”  compare with 7/28 or 7/31

Squats: 80, 64, 48, 32, 24, 12

KB Swings:  40, 32, 24, 16, 12, 6

Pull Ups: 20, 16, 12, 8, 6, 3

Just a swinging.

A little "hair of the dog" after Monday's WOD.



Don't forget the third part of the equation.

16 Responses

  1. A tremendous effort this morning. I saw alot of eyes go wide as I wrote the numbers on the board. I think after the comparison you will see big gains on your previous performance. For my two cents, I saw much less frequent “breaks” and those I did see were short ” 3 Mississippi’s”. WELL DONE SILVERBACKS!

  2. Valerie

    NOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!! WTH?!?!?!?! On my tombstone it will say “Here Lays Valerie….Died a Jonesworthy Death!!!!!

  3. Marianne

    I remember this and I remember not liking it one bit. I cringe and get dizzy and lightheaded everytime I hear Jones now and I have you to blame Matt. Thanks a lot…. On a serious note my legs are jello after yesterday so what the heck?

  4. Buckeye76

    20:32 with 53 ln KB. Shaved 4:00 minutes from the 7/24/10 and 2:00 minutes from the 7/31/10 WOD’s. Tough but very good for the body.

  5. Casey

    15:55 Almost 2 minutes better than my last effort. I think the weather made a huge difference. My biggest struggle was keeping a grip on the bar for pull ups after the kbs.

    Great job Tracey, Christina and Alice. Tracey thought there just were not enough kbs so she did extra!

  6. Tim M

    Embarrassing . . . . . 25:43 w/53# KB
    That’s what I get for 3wks of no exercise & bad eating.

    I did PR on PushPress – 160#x3!

  7. ryan

    anyone know clint’s time? the butterfly kip pullups are smokin’.

    btw 44 inches on the silverback hops jump. its a new fad. trust me.