WOD
5 Rounds of
- 3 Muscle Ups
- 30 Wall Balls
Sub for muscle ups is 3 pullups and 3 ring dips.
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD
5 Rounds of
Sub for muscle ups is 3 pullups and 3 ring dips.
10:35 (3 MUs sub: 9 JPUs and 3 assisted ring dips), 6# wall balls
12:20
10#, 9 pullups and 9 box dips instead of 3 muscle ups (last 2.5 rounds of pullups were kipping)
19:30 (20#, 9 strict pu / 9 ring dips per round)
it probably doesn’t make much difference, but lunch class started with wall balls
14:25 Rx’d
“Karen” is bad enough and this just takes it to a whole new level. My arms are destroyed (check the camera at the gym for proof) from the ring straps
1500m row: 6:46
WOD: 16:08 Rx’d
Didn’t want to go the extra 500m for the 2k?
Way to do the WOD Rx!!! Woo-hoo muscle-ups!
NICE JOB Gretchen!
19:35 – 20#, 9 ring pu / 9 ring dips per round.
and OW. this was HARD.
21:49. 20#, subbed bar pull-ups & ring dips.
First time doing wall balls, and definitely glad that tomorrow is a rest day for me.
11:02- sub pull ups/ring dips, 10#wall balls (up 4# from previous wall balls, ouch!)
FMI: 200/500s – 1:47, 1:47, 1:50 , increased GHD to 20#
Got there too late to rest after WOD or in between sets. Double ouch.
10:52 – 6# (9 jumping pull-ups & 3 assisted ring dips / round)
5 rep deadlift: 243-248-248-248-248
Rowing practice: max distance in 3m35sec : 990 meters….10 shy of my goal!
Nice work!!!
Have you seen the CFJ article Strategies for a 7 Minute 2K on the Concept II Rower?
yep, i am doing similar interval training.
15:35 Rx
12:08 Rx’d
I liked this one it was fun 🙂
8:35
6# ball, leaning ring dips and ttpu*
*tiptoe pullups – from the medium box I’m too short to jump but it’s not quite a deadhang pullup either … so I just kinda push off of my toes
15:26
http://beyondthewhiteboard.com/workout_sessions/250986
15:39 2 rnds Rx then subbed 9PUs/9 RD