Wednesday 111026
For max reps:
4 Minutes of 15’ rope ascents
4 Minute rest
4 Minutes of Muscle ups
4 Minute rest
4 Minutes of Handstand push-ups
Choose the order of the skills.
Post reps for each skill and total reps overall to responses.
November Power Camp starts next week!! Sign up today to reserve your spot! 6:00 am or 5:30 pm Monday, Tuesday, Thursday. Email Christina at cmmerlo@gmail.com
Ran 1.5 miles before the WOD rather than lifting or practicing the skills
WOD:
16 HSPU with 2 ab mats
1 1/2 rope climbs
Sub muscle ups for dips and pull ups – 15 dips; 11 pull ups
Ran another 0.5 mile – 2 miles total
“free time” squat cleans 3 ea @ 55-60-65-70-75-80-85
Rope: stand/recline ascent/descent – 9
HSPU: head to 2 abmats – 30
M/U: subbed dips w/ band – 16 & pull ups – 17
voluntary 800m run after WOD – 4:30
HSPU with abmat + mouse pad: 22
Rope climb (not modified for the first time): 3
Sub MU – Pullups and bar dips (my upper body was tired by this round): 21p + 19d
1 muscle up during free time PR
WOD:42
6 MU progressions + 1 failed MU + 1 failed MU with bar
5 rope climbs
31 HSPU w/2 mats
If anyone knows my struggles with hspu actually got over my fear of being upside down and knocked out 10 w/2 abmats in 4 min…later did 4 w/1 abmat and 11 head to floor in 5 minutes. PR on top of PR!
Justin P – Congrats on your first muscle up today!!!
Anthony – Nice job on the HSPU!
power snatch 10 @ 85
4 min ring dips w/ skinny band (a measley 11)
4 min HSPU head to floor (11)
800m 4:18
Yay Anthony! So proud of you! 🙂
Congrats on the mu Justin!
Just wanted to pass along the link for team competition that TEAM CFJ (Anthony, Breck, Christina, Denver, Nicole & Paige) is competing in on November 4-6, in Springfield, MO.
heartofamericacrossfitthrowdown.blogspot.com
12 MUs
23 HSP
4 more MUs
7 MU progressions & 7 Failed MU attempts
5 rope climbs
21 HSPU
Main site WOD
5 rounds + 2 wall climbs
I hope the Hampton Inn doesn’t mind the shoe marks on the gym wall
Did the parallette pass throughs between two treadmills using the side rails
The grasshoppers were tougher then I expected
Bench press 100 x 6
WOD:
ring dips w band: 26
Pullups: 25
Hspu w 1 and mat: 39
Rope climb: 2 full, 1 1/2
behind the head shoulder press 1RM 145#
wod
bar MU 15
HSPU 34
RC 6
Squat snatch
95×10, 115×5,135×1,155×3,185×1,205×1
WOD
MU’s 18
HSPU’s 28
Rope climb 8
Skill work – 50 toes to bar & butterfly pullups (don’t really have it)
WOD
8 MUs, not very good today
8 Rope climbs
14 HSPUs + about 10 failures