[youtube=http://www.youtube.com/watch?v=3nbjhpcZ9_g]
WOD
6 rounds, once every 4 min:
- Sprint 100 m
During each rest interval do 2 muscle-ups, not for time.
Notes
- These sprints are all out efforts.
- Use bands, rings, or a bar for the muscle-ups, and try kipping, strict, or L-sit.
19, 20, 19, 17, 18, 19
RB strict PU/light purple band dips 3:3 for each MU
20, 17, 17, 17, 16, 17
Strict Ring PUs (some false grip) and Ring Dips
17, 17, 16, 17, 17, 16
2 Jumping Muscle Ups per Round
First WOD out of the new garage gym!
Wheelbarrow push 250 m w/300#
21-15-9 power snatch after each push @ 95#
Had people slowing down and asking what the hell I was doing a few times. “Working out!”
See ya’ll tomorrow!
14 seconds each time. Jumping muscle ups.
16, 15, 15, 16, 16, 16
Blue banded pull ups and ring row negatives
WOD @ District Crossfit:
3 rds of:
1 min toes-to-bars
1 min rest
1 min burpee box-jumps (20″)
1 min rest
1 min wall balls (12#)
1 min rest
188 reps
WOD @ District Crossfit:
4 rds of:
1 min toes-to-bars
1 min rest
1 min burpee box-jumps (20″)
1 min rest
1 min wall balls (12#)
1 min rest
188 reps
Oops, tried to fix the first post and now I’ve posted 3x. Sorry
15.9, 16.9, 17.2, 16.9, 17.5, 16.5
(3 RRs, 3 parallette dips for MUs)
Resting what I hope is just a sprained ankle…
Pull-up/push-up ladder, 1 rep first minute, etc.
10 complete rounds (pull ups mostly strict, but there were some leg kicks)
intense oly class!! (thanks Scott/Joe)
Clean Pulls (3×3): 185#
Power Clean & Split Jerk: 185# (worked up to 1RM), failed several times at 195#
Power Clean + Full Clean + Split Jerk (EMOTM-6rds): 155# -that was hard work!
Clean Pulls (3×3) 135#
Power Clean & Split Jerk: !00#
Power Clean + Squat Clean + Split Jerk (EMOTM-6 rounds): Rounds 1-4@65#, rounds 5&6 @70#
20.5, 21, 22, 19, 20, 21
MU’s with green band – still hard
First sprint 17 sec, then quad cramped so switched to 15 sec Aerodyne intervals: 6, 6, 7, 7, 6 calories.
Sprint 1: 80% 17 seconds. 2 mu Rx. Sprint 2: 100% blowed up my hammie.
Bench (because it puts me in my happy place) 135×12, 185×8, 205×6, 215×4, 225×3 with some slight help by Landon on the last rep.
Sprints, done Tuesday evening from speed bump to top-ish of hill near stop sign, rest was walking back down the hill.