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[youtube=http://www.youtube.com/watch?v=1ZWKVbUaFGw&rel=0]
Strength
5 sets for load and quality:
- Back Squat x 5 medium-heavy
- Muscle-up Progression* x 5
* Options: Ring Row + Transition, Jumping, Negative, Kipping, Strict, or Weighted
WOD
“Flight Simulator”
For time (15-minute cut-off):
- 5 Unbroken Double-Unders
- 10 Unbroken Double-Unders
- 15 Unbroken Double-Unders
- 20 Unbroken Double-Unders
- 25 Unbroken Double-Unders
- 30 Unbroken Double-Unders
- 35 Unbroken Double-Unders
- 40 Unbroken Double-Unders
- 45 Unbroken Double-Unders
- 50 Unbroken Double-Unders
- 45 Unbroken Double-Unders
- 40 Unbroken Double-Unders
- 35 Unbroken Double-Unders
- 30 Unbroken Double-Unders
- 25 Unbroken Double-Unders
- 20 Unbroken Double-Unders
- 15 Unbroken Double-Unders
- 10 Unbroken Double-Unders
- 5 Unbroken Double-Unders
Compare to 6/20/10. You must stop between sets.
Schedule Reminders
- Tonight at 8:30 pm a group of us is heading to Classics Gymnastics Center for a $5 open gym.
- The running seminar was postponed, but we are now hosting it on March 2nd! RSVP on Facebook here.
No.
just sub bicep curls, its the same movement really
Awesome, Carolanne! !!
Thank you Joyce! 🙂
5×5 Muscle Ups (Mix of Strict and Kipping)
WOD: 8:35 rx
BS: 155 A2A
Worked on kipping pullups, mostly
WOD: Duck fubble unders. 13 in a row. Super impressed by anyone who can DO this WOD.
BS @121#
ring dips and MUs
WOD: 10:45 up to 35 and back down plus a few more attempts to get 40+ in a row in the remaining time…
BS: 155
MU transitions and negatives
WOD: I got to 5 three times, then just managed to whip my shins, neck and head with the rope for 12 minutes.
185×3,215,225
a handful of strict MUs on rings and one bar MU with 25# vest
14:10 rx
Wendler Bench week 2
3×3
205, 230, 260
5×10 145#
WOD
8:30
Failed a bunch, but fortunately not at high reps. Shoulders burny!
BS: 155
Muscle Ups
WOD: Made it through 40 on the way down.
Made it all the way through Muscle Up 45 on my set of 50 (270 cumulative reps) before I had my first failure.
185-235
10:22 rx
BS: 121#
WOD: Got up to 35, rope broke, raged outside for a few minutes, then got 40 on my old clunky rope before time ran out.
133#
12:19 rx
145#
49 total du’s with *maybe* 2 consecutive
8:21 Rx
6/6/2015 – 7:52
235 x 5
9:08
13 consecutive du’s, woo hoo!
BS: one set at 225, then rethought it and did the next four at 205.
MU: actually did muscle ups for the first time.
WOD: only got up to the 20 level, but I did an unthinkable number of groups of 6-10 attempts.
Clay. You didn’t just “do” muscle-ups. You destroyed them. Nice work.
Thanks, Karl. It did feel good to meet a big goal.
BS: 5 x 155
WOD: 9:37 RX
BS: 5 x 155 lbs
WOD: 9:37 RX
BS: 67# (trying not to make back worse)
WOD: got through 35 on the way down
BS: 115#; did kipping muscle ups and got really close on a lot, but only actually did 1 tonight
WOD: 20 on the way up. Consistently made it to 9 or 10 reps and then messed up, but I’m calling this a win compared to past attempts
BS: 177
WOD: Went unbroken up through the round of 40. Took ~5 min. Then couldn’t string together 45 to save my life. Brutal last 10 min!
you mean -40
BS: 115
WOD: Good thing the stop between rounds was clarified; otherwise I would have done all 500 in a row. Psych. I did get 6 consecutive, though.
BS: 185# used box to keep correct depth
WOD: made it to 15, kept getting 19 after that.
Saturday WOD: 16:05 rx
WOD: got through 45 on the way up.