[youtube http://www.youtube.com/watch?v=0TQBs22fX4w&w=600&h=350%5D
Strength
Work to a One Rep Max Back Squat
WOD
20 min. AMRAP of:
- 2 Muscle-Ups
- 4 HSPU
- 8 KBS 32/24kg
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some good looking lifting there!
BS: 197PR, 207F. i’ll get it next week.
WOD: 12 rds. Jumping MUs, 1 abmat HSPU, 1 pood KB swings (in my defense, the board said 1 pood was rxd. until Elizabeth changed it)
BS: 214# (saving the 220+ greatness for the CFT)
WOD: 8 rnds + (J)MUs + HSPUs (JMUs, strict* HSPUs, 1.5 pood KB)
*yes the HSPUs were strict but my grip was super wide and ‘head-to-deck’ sometimes was more life ‘wisps of loose hair-to-deck”
bs: 138# (PR)
wod: 13 rds + 5 kbs (3:1 blue band pu and toe rd, box hspu, 35# kb)
BS: 177# (PR)
WOD: 10 rnds + 3 RRs (3:1 Raised RRs + Blue Band Ring Dips for MUs, 30″ Box HSPU, 45# KBS)
BS: 138# (PR)
WOD: 12 rds + 3 HSPUs (3:1 blue band RDs + RRs, 24″ box HSPUs, 25# KB)
Whoops, I meant red band RDs.
BS: 221#
WOD: 15 rds + 2 RDs (RD/PU, 45#KB)
BS: 126# (133# F and I am not too pleased about that)
WOD: 17 rds + jmus + box hspus (jumping muscle ups, tall box HSPUs, 45# russian swings)
12 rds rx
No BS
9 rounds, 2mu,4hspus and 2kb swings
Did a few hspus with a Kip but full range of motion.
bs: 165
wod: 12 rds + 1 mu (jmu, 2 abmat ugly hspus, 45# kb)
bs: 291 (ow soccer game on Sunday)
WOD: 16 rounds rx.
Took it easy on back squat, first day back from a week of doing absolutely nothing.
BS: 133 (5 reps), 155 (3 reps), 177 (1 rep)
WOD: 11 rounds + 2 JMUs (JMU at eye level, 1 abmat HSPU, 53lb KB)
Thanks Gretchen for showing me the muscle-up kip! I’m on a mission to get one this week…
Gretchen, can you teach me when I’m finally ready? (:
Of course!!
8 rnds + a pathetic half a rope climb (subbed 1 rope climb per rnd for mu’s, 2 pood kb)
And Note to Self: for future reference when I look back at this post next time we do Nate and wonder why i didn’t do muscle up’s it’s cuz i did mu’s on saturday; but did Nate on 1/4/11 and got 11 rnds + 1 MU (2 pd. kb) rx
199 on BS, quasi-fail on 209 (not deep enough). . . ties for pr.
13 rds on WoD (jmu’s, box pu’s, 35#)
BS: 197 (PR)
12 rds + jmu’s (2 abmats, 45#)
BS: 121(PR)
19 rnds (band ring dips, box hspu’s, 25# kb)
it occurred to me after seeing the board afterwards that I should have done a band ring dip/ring row’s ratio rather than just band ring dips. next time…
nice work on all the PRs!
BS: 182 #.
WOD: 9 rounds (4:1 blue band RD’s + RR’s, 24″ + two 20KG plates HSPU, 35# KB).
BS: 265# (PR)
WOD: 10 rds + MUs + HSPUs Rx
KB swung me
BS: 155#
WOD: 9.5 rounds
4 pull ups/4 ring dips, 2 abmat HSPU, 35# KBS
Finally back after 2 weeks of rest…
no BS
PP: 100# (3 sets of 5)
WOD: 17rds (JMUs, boxHSPU, 25#). still keeping it light until pain free, could have gone much harder.
x3x3 back squat at 265 (ow soccer game on Sunday too)
WOD: 15 rds Rx
what’s with this “ow soccer Sunday” excuse?!?! No no no no no no. I went salsa dancing late late Sunday night for about 3 hours straight and you don’t see any “ow salsa Sunday” on my post. Sheeeesh.
In heels, I might add 😛
BS: 240#
O-lifting max C&J: 80 kg
Both tie PR’s.
@Home
No BS
WOD: 14 rounds (JMU, 1Abmat 1″ first 10 rounds then box HSPU, 45# KB)