STRENGTH
Work up to 1RM weighted pull-up (pronated grip) in a few sets
Notes: If unable to do weighted pull-up, spend some time working on exercises to develop strength, but keep the volume low.
WOD
Level 1
3 Rounds for Time of:
- Ring Row x 10
- Box Dip x 10
- KB Swing x 10
- V-Up x 10
- Burpee x 10
Level 2
5 Rounds for Time of:
- Muscle Up x 3
- Deadlift (275/185) x 6
- Toe to Bar x 9
- Burpee x 12
Notes: Sub 2x pull-up/dip combo for muscle ups for L2 (i.e. 3-6 reps per round). Consider scaling reps on Muscle ups if necessary.
ANNOUNCEMENTS
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Workout in the Park! August 17
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WPU: 20# (PR, I think)
WOD: 10:40 (3 rds, 6 PUs, 6 box dips, 155# DL)
Scale, scale, scale, everybody! Especially if you’re hurting from yesterday’s WOD.
WPU: 10#
WOD: 14:33 – 6 PUs, 6 dips
WPU: 45
WOD: 14:26 @ 205 DL (MUs appx 3 each rd – left side was a little unstable. lacrosse ball work on left bi\tri)
WPU: 10#
WOD: 15:18 (5 ring rows, 5 deep box dips, 100# dl :/)
WPU +35#
WOD 11:42 (MUs: 3, 2, 2, 1, 1; DL @135#)
WPU: 25#
WOD: 17:16 [6 pull ups with red band, 6 push ups, DL@125#]
83
10:20 rx
35# (prob could do a little more)
13:55 @ 185#, started with 3 bar mu’s and faded to 5 c2b after the 2nd round
80#
9:10 rx
Pull up: solid 30#, just shy on 35#
WOD: 12:23
3 strict pull ups, 6 box dips, 225# DL, 1 round of T2B then v ups (tearing imminent), total of 4 rounds before training 7pm.
I think that’s enough note taking for now 🙂
Pull Up: 35#
WOD: 12:14
sub for muscle ups
WPU: 135#
WOD: 12:01
PU: negatives, and not many of them. Weak!
WOD: 8:02, L1, 35#KB