Wednesday 130227
For time:
1000 Meter row
100 Double unders
750 Meter row
75 Double unders
500 Meter row
50 Double unders
250 Meter row
25 Double unders
Post time to responses.
Wednesday 130227
For time:
1000 Meter row
100 Double unders
750 Meter row
75 Double unders
500 Meter row
50 Double unders
250 Meter row
25 Double unders
Post time to responses.
20 mu/ 20 min
Wod
15:57
Muscle Up Complex…Muscle Up, Dip, Hold false grip to my chest, extend arms and turnout into a pullup.. did 10 of these in 20 mins
WOD
17:56
15:54
MU Bear complex 10 rounds, struggled with the transition hold. Then 2 MUs.
WOD – 14:50
Muscle up complex with muscle up
Wod as rx’d=16:35
WOD as Rx’d 21:59
Practiced 3 pull-ups/3 ring dips in place of m/u complex
2 reg grip MUs (PR)
WOD
=20:57
16 regular MUs in 19 min
WOD 16:41. Lung burner!
1-1-1-2-2-3-3-1 = 14 mu’s in 20 min
WOD = 19:47
Got to workout with my Dad & Christina today…Great workout, thanks C!
Warm Up: EMOTM
6 PU, 6 Squats, 1 Sprint
7 PU, 7 Squats, 1 Sprint
8 PU, 8 Squats, 1 Sprint…AND so on until round of 12’s
WOD
3 separately timed rounds of:
20 Calorie Row
20 Wall Balls
20 Slam Balls
20 Push Ups
Rd 1: 4:01
Rd 2: 4:31
Rd 3: 4:28
Wod as RX’D
16:40
Worked on MU…LONG way to go.
Great work, 5am!
WOD as rx’d = 16:41
Muscle-up practice
WOD as Rx’d
15:39
MU Bear Complex- did about 6-7 had to stop for the elbow, then finished with some extra MU’s
3 ME Toes/Noes to Wall Handstands- about a minute each-these were ridiculously tough-obviously do not keep my core tight on HSPU. Jeez
Snatch Balance
5 @ 65
3 @ 85
2 @ 95
1 @ 105, 115, 125, 135, 145, 150, 155, 160 (PR)
Great job today Mandy, Megan and B!
WOD @ home
24:46
WOD MOD
After first round did singles x2
23 MU’s in 17 minutes
– 22 without a miss then everything fell apart. Too focused on my rips!
WOD as rx’d:
20:24
Baby muscle ups (on low rings w/a band) – 16 + 2 attempts at the real MU in 20 minutes. My goal is to get a MU before the year is out!!
WOD rx’d
19:42
WOD as rx’d – 25:40 (WOW! Good DU practice)
MU complex=30 in 19:49
WOD 14:43. (1 miss in every set of DU except 25…Lame)
30 Muscle ups
Time: 7:57
WOD
As Rx’d
Time: 13:50
5km Row
Time: 27:19.6
Took a few water breaks 🙂
20 EMOM mu complex
wod
17:40
1. 3×20 GHD situps- rest 1 min between rnds
2. 3x handstand holds with nose and toes touching (45,50,40 sec) rest 1 min btwn rnds
3. 3x L sit parallel holds (10,11,10 sec) – rest 1 min btwn rnds (I’m obviously terrible at these!)
4. Front squats- 6×2 at 180
20:58 blah
Wod: 20:02. Bad.
But then got my first few MU’s! Thanks Christina!
WOD: 22:00
Sub pullups for MU
WOD: 19:15 with damper setting on 6.5
MU Work: Did 10 minutes of MU complex & 10 minutes of muscle up practice. Getting closer…
wod rx
15:15 (damper at 7)
30 Muscle ups
Time: 17:40
WOD
As Rx’d
Time: 12:58
Afternoon:
Warm Up: EMOTM
6 PU, 6 Squats, 1 Sprint
7 PU, 7 Squats, 1 Sprint
8 PU, 8 Squats, 1 Sprint…AND so on until round of 12′s
WOD
3 separately timed rounds of:
20 Calorie Row
20 Wall Balls
20 Slam Balls
20 Push Ups
Rd 1: 3:31
Rd 2: 3:28
Rd 3: 3:38
WOD (RX) 15:27
Muscle Ups – 25