Monday 180115
“The MLK Muscle-Up Mile ” by DB
For Time:
-805meter Row
Then
-10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
-20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
-804meter Row
Post time to responses.
Compare to January 16, 2017.
Wod w/ 14# WB & Burp pull-ups. Same as last yr.
19:05 (20:05 last yr)
Wod rx time: 23:51
Core completed
Last yr was 20:25..oops!
WOD MRx -same as last year; did burpee C2B & did rx for WB
*
18:20 PR (last time was 21:31)
*
Core: 1 min L sit hold; 30 hip ext; 50 GHDs (2 minutes)
WOD w/8#WB, a few C2B, mostly just regular pull ups
22:35
core:
50 anchored abmat sit ups
30 back ext
L-sit: 16 sec, 14 sec
Wod. Rx’d
21:56 (pr by 2:14 from last year)
MU’s still seemed like a struggle this early in the morning…..
WOD w/ Burpee C2B=17:36
WOD rxd
35:31
Last year I cut the MU in half 20:58
WOD rx’d
19:04 (3:03PR)
Wallballs unbroken!!
Core work
WOD w/burpee C2B
23:00
Then did 10 bar MUs and 10 ring MUs
Most I’ve done since surgery, felt pretty good
WOD with burpee pull-ups, 14# WB
21:54
Great work on MU’s Syd! It’s so fun to watch you gain your health and strength back and beyond!
MRx with Burpee PU.
18:33
Great Job Syd, happy for you!
WOD with burpee chest to bar = 19:35
Wod rx
21:49
Most ring mu I’ve done in a wod by quite a few
First Time rx
“Curve Ball”
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30#)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans
13:08
WOD w/ Burpee PLU’s
21:39
(PR of :36 from last year) 🙂
WOD
As Rx’d
Time: 17:13 (last time 18:40)
WOD w/ Burpee PLU’s
19:51
Wod RX
20:34
WOD w/ burpee c2b, 20#-10’
21:23
50 GHD sit-ups (4:25)
30 hip extensions
Wod RX
21:13
—-
30 GHD
Core pain by Meredith
First two ring MU, then switched to Bar MU for the rest
20:53
Wall balls unbroken!
WOD w/ burpee C2B
20:40
Last year was 21:14 w/ burpee pull-ups
L-Sit hold on rings
30 hip extensions
Tabata Abs by Mere
WOD with C2B burpees
17:03
Wod
RX’D
18:05
Pistols and handstand walk with Meredith after
10 pistols alternating legs
40ft HSW
20 pistols
40ft HSW
30 pistols
40ft HSW
40 pistols
40ft HSW
Had a free handstand push up mid walk to keep from falling so that’s fun
Wod rx
26:46
First time rx!
WOD
Ring MU (no turnout)
10#WB
31:17
WOD
Burpee C2b & 20# WB
24:38
WOD: BMU (sub for ring):20:57
#14 WB
(happy to have done all the BMU)
WOD w/10# to 9 ft target, did burpees and then jumping pull ups
27:15
WOD RX: ring MU
16:32