SKILL WORK
Spend 10-15 mins working on Muscle Ups – practice transitions, dips, negatives, etc.
Optional Work: AMRAP Muscle Up x 3 sets, rest 2 minutes between sets
WOD
Level 1
3 Rounds for Time of:
- Russian KBS (heavy as possible) x 10
- Jump Rope Single x 100
Level 2
3 Rounds for Time of:
- Deadlift (275/185) x 10
- Double Under x 50
Notes: Scale deadlifts appropriately. Consider scaling to double under “attempts” (i.e. count attempts) if you are close to getting double unders.
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MUs: worked on static dip holds
WOD: @ 255
9:45 ??
James I think your time was probably more like 4:45.
MU: 3×2
WOD: 5:57 @ 245
MUs 3 consecutive each round
WOD changed to 5 rounds of 5 DL (@175#), 30 DUs – 4:30
MUs: 9, 7, 6
WOD: 3:05 rx
MU: worked on jumping muscle ups
WOD: 6:14 @125#
5:14 @ 145# (holy crap, thought I was going to pop a tendon after biking and hiking this past weekend)
MU work
WOD: 5:45 @ 275# DL, 100 SU
5:46 at 165