04/11/11 WOD




With a continuously running clock do 1 pull-up the first minute, 2 pull-ups the second minute… continuing as long as you are able.  Immediately after last failed round, run 6 laps (930 m).


With a continuously running clock do 1 muscle-up the first minute, 2 muscle-ups the second minute, 3 muscle-ups the third minute…continuing as long as you are able.  Run 310 m (2 laps) Repeat ladder for dead hang pull-ups…Run 310 m. Repeat ladder for Kipping Pull-ups…Run 310 m.



1.  Bench Press- 5 sets of 5 reps, work up to a heavy 5RM; rest 2-3 min b/t heavy sets.

2.  DB Bench (bench max)- 2 set of max reps @ 20% of 1RM; rest 1 min b/t sets.


Posted on: April 10, 2011admin

8 thoughts on “04/11/11 WOD

  1. That’s Brian Beus’ thumb. He does War in the evening. This bar wasn’t even loaded, he just accidentally pinched his thumb and the tip popped open! 6 weeks off work and working out is a hard lesson learned. Always be aware folks ….& cautious.

  2. I don’t know all the details but Hawk did show me a picture of the guy’s thumb after, they had stuck a pin in through the top to hold it on, he almost cut the tip of his finger off. I believe lots of stitches, not sure about a fracture, though I don’t think so.

  3. Jodies right. His bone was broken & exposed so they had to put a pin down through the top, through his knuckle so it can’t bend, for about 6 weeks. Amazingly enough, 8 stitches was all it took. Gruesome reality when a Dr tells you that you might have to amputate something but luckily this accident, though painful & extremely inconvenient, will make a full recovery. 🙂

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