June 4, 2018

Monday 180604

Based on Regional Event 3 2018
13min AMRAP:
-6 Muscle-ups or 6 Burpee C2B
-9 HSPU or 9 Push Press 135/95 MRX 95/65 RX+ 36′ HS Walk
-12 Goblet Reverse Lunges (alt/stationary) 70/55# MRX 55/35# RX+ 36 Pistols (alt/legs)

Post rounds and reps to comments.

23 thoughts on “June 4, 2018”

  1. Skills: 30 strict pull-ups & 50 push-ups
    *
    WOD: 6 burpee c2b; 9 push press (135); 12 reverse goblet lunges (55 KB)
    – 3 rounds

  2. Skill: 10 Strict Parallette HSPU’s @182

    Modified WOD:
    6 Bar MU’s
    9 Strict HSPU’s
    36 Bar Back Squats to 20″ Box

    2 rounds

    1. Renaissance Periodization Week 2
      Wide Grip Bench w/165: 12/10/8
      Medium Grip Bench w/165: 8/6
      Chin Up: 5/5/5/5
      Bent Over Barbell Row w/135: 6/5/5/5
      Upright Barbell Row w/85: 5/5/5/5
      V-Up: 12/12

  3. Skill work: Trying to work on my HSPU – one of these days I’ll get one of those things

    WOD
    -6 Burpee/Regular PLU
    -9 PP (95#)
    -12 Goblet Rev. Lunges (45# KB)

    4rds + 1 PP

  4. 55 ghd sit-ups

    Skills: attempted ring mu and failed 4x
    3 bar muscle ups, some pistols with 10lb plate
    Tried some handstand walks (still in pre toddler stage)

    WOD: burpee c2b, hspu, 70# kb reverse lunges
    3rnds + 6 lunges

  5. Wod w/ ring mu, hs walk, and 70# goblet lunges

    3 + 3 rmu

    New PR of 6 unbroken ring mu! What better place to do it than CFJ

  6. Skill Work
    Set up a handstand walk course with cones in shape of a diamond and walked from cone to cone until back to start

    WOD w/burpee C2B, handstand walk, reverse lunges
    3 rounds + 8 ft
    (Did BMUs first round but kept failing..)

  7. Skill practice:
    3 rds of – 1 ring MU + 2 bar MU + 6 alt hand releases on handstand hold.
    WOD w/ burpee c2b: 5 rds even.

  8. At home wod with 20lb vest
    1k row 50 pushups 50 situps 50 squats
    1K row 40 of each
    1K row 30 of each
    1K row 20 of each
    1K row 10 of each
    Time=38:09

  9. Regionals Event 3 w/handstand walk on pyramid of plates (down and back=one walk)
    9 ring MU’s
    HS walk
    36 pistols
    HS walk
    9 MU’s
    HS walk
    45 pistols
    HS walk
    9 MUs
    HS walk
    54 pistols
    Time=13:51

  10. WOD w/55# Push press, burpee to jumping pull ups, 25# KB reverse lunges

    1 lunge short of 4 rds

    Great class Shannon!!! Thanks for helping me with my one handstand hold during the skills. It has been a few years since I got inverted! (as everyone knows because Breck is always using me as an example for scaling if you don’t want to get upside down! (Smiley face)! Also did a few pistols holding on to bar and practiced kipping swings.

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