Strength
Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets
WOD
Level 1
10-8-6-4-2 reps of each for time:
- Ring Row
- Push-up
- Walking Lunge
Level 2
10-8-6-4-2 reps of each for time:
- Muscle-up
- Sandbag Weighted Lunge (50’s/30’s)
Notes
- One right lunge + one left lunge = 1 rep
- Scale the muscle-ups to transitions if you’re close. (Attend our gymnastics seminar this Saturday too!)
BS: 95,115,120,115,120,125
WOD: 7:58 (Jumping MUs-last set of 2, Dips only. Lunges @ 32#
BS: 135, 145, 155; 145, 155, 185
WOD: 7:38 (Jumping MUs. Lunges @ 52#
BS: 135, 145, 155; 145, 155, 185
WOD: 7:38 (Jumping MUs. Lunges @ 52#)
BS: 95, 115, 135, 115, 135, 157
WOD: 8:08 Pull-ups and box dips with parallettes. 34# lunges
@CrossfitMunich
FS- 20 reps @ 93.7 #
WOD- 24:02 min.
150 WB\s with 1 min. breaks while accumulating/ 1 min. at a time
Followed by 21, 15, 9 Power Cleans and ring dips @ 30 K . Used redband to complete all dips at 1/2 way point (again, accumulatingfor one minute w/ 1 minute breaks)
BS @99, 111, 121, 111, 121, 131
WOD: 9:40ish @32#; cut the MUs in half and made 12 of them total.
BS: 95, 105, 115, 105, 115, 125
WOD: 5:39; 32# lunges (10-8-6-4-2), jumping muscle-ups (5-4-3-2-1)
Worked up to 285×4 on the squats
6:28 with the 81# bag
BS: 135 up to 185
WOD: 3:35 L1
235
9:48 rx
BS: 89, 111, 121, 111, 121, 133
WOD: 5:36 (pull ups and box dips w/ elevated feet for muscle ups, 32# bag)
215#
8:10 (double rep pu/dips)
BACK SQUAT- 5-5-2-3-1 @ 70-80-85-90-? % of max
Up to 285 lbs (pr +13 lbs).
WOD- 12 min AMRAP
run 1 lap (between 300 and 400 meters)
10 Push Press 115/80
5 rds and almost completed my 6th lap before time expired.
Monumental day for me as my squat PR is finally greater than my bench PR by 5 lbs.
tears to my very eyes
nicccccce
I remember my own T-Rex inversion day very well indeed! It’s still only a 25# spread, but at least my legs are stronger than my arms!
I love that there’s a name for that! “T-Rex inversion…”
6:59 (walden)x
BS: 195-> 255
BS – 145, 150, 155, 150, 155, 160
WOD – 5.44 – rr & push-ups, 32#
BS: up to 155#
WOD: 7:51 (5,4,3,2,1 Bar muscle up)
BS: Up to 165
WOD: 7:16 (5,4,3,2,1 muscle ups)
BS: 111,121,133,121,133,155
WOD: 8:00 — jumping mu’s & 34# sandbag
BS: 85, 95, 105, 95, 105, 115
WOD: 5:27 – ringrows + push-ups, 32# sandbag
BS: 135, 185, 205, 155, 185, 195
WOD: 10:21 rx’d — muscle ups/52# sandbag
89, 99, 109, 99, 109, 119
5:25 RR PU 32 #