Strength
Good Morning @ 30X0; 6 sets of 4 reps; rest 90 sec btwn sets
WOD
For time:
- Muscle-up x 30 (scale to muscle-up negatives)
-or-
10 rounds:
- Pull-up x 5 (scale to ring rows)
- Dip x 5 (scale to push-ups)
Notes
Posted In: Workout of the Day
Strength
Good Morning @ 30X0; 6 sets of 4 reps; rest 90 sec btwn sets
WOD
For time:
-or-
10 rounds:
Notes
GM: 145#
WOD: 6:05 negatives, semi-controlled through the transition.
185
6:49. half minute slower than july but with a full bottom flare-out this time
GM: 85#
WOD: 8:03, PU and dips, first three rounds five pull-ups (kind of kipping/flopping), then blue band
@work: 15 min AMRAP
10 GHD bench press w/ 45# plate
7 OHS @ 95#
15 double unders
12 rds
85lb seated good mornings
WOD: pushups and dips with red band; ring rows
8:44 (although I lost count in there and might have done an extra set!)
GM: 75#-97#
WOd: 9:06 (pull-ups, 3 rds of 3 dips, the rest w/ 5 RB dips)
GM: 185#
WOD: 13:30 (10X5 with bands)
GM: 135# takin’ er easy after a week away from the gym
WOD: 16:28 — kudos to Brock, Brice, Andy, et al.
GM: 85# 2 rd; 95# 4 rd
WOD: 5 ring row; 5 red band dips
Saturday Makeup…
GM: 85, 95, 101,115 / WOD: 8:06 with purple band pu and dips (…sure helps to have the rings right next to the pullup bar!)