Friday 150508
MURPH Challenge Prep *with or without a 20/14lb vest*
Run 800m
5 Rounds
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 600m
4 Rounds
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 400m
3 Rounds
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 200m
2 Rounds
5 Pull-ups – 10 Push-ups – 15 Air Squats
Post time to responses.
Strength: 10 min EMOM strict pull-up
Did 3 each minute – 30 strict pullups
*
WOD as rx’d without weighted vest
29:41
Strength EMOM practiced muscle ups
Thanks BP and Andy for the help!
WOD: Murph prep as rxd
24:59
Way to go Andy and Mike for doing that with vests!
Love your picture, Amy!! You look tough!
Rowing version of WOD in garage untimed
1000m/750m/500m/250m
Love the Pic Amy!
Looking fierce Amy!
Skills: practiced strict pull ups
WOD – modified = 27:21
Row 800/600/400/200
5/4/3/2 rounds of 3 PLU/6 PU/9 SQ
TGIF! 🙂
MU practice
Wod as rxd = 30:??
Strength: 10 min EMOM strict pull-up
Completed 5 each minute
WOD w/ 20# vest
34:02
Pull-Up Strength
25# weighted strict pull-ups
34 reps total (2 rnds of 5 / 8 rnds of 3)
WOD. Rx’d (no weight vest)
21:49
Strength: 10 min EMOM 2-3 strict pull-ups with 12 lb DB
WOD Rxd: 23:20
Is anyone thinking about going to regionals in Minneapolis?
Dan, Max and I are going!!!
Wod with 13# vest
35:37… MURPH
Impressive Natalie
10 min
Did 2 strict + 4 kipping emotm
Wod
2 k row 7:40
Then 15 rds of Cindy with 20# vest
32:46 total
Great to see Greg Rice!
Murph prep
Cut to 3 butterfly pullup attempts per round
Cut rounds to 4-3-2-1
28:02
10 emom 3 weighted strict pull ups
Wod rx’d: 21:33 (no vest)
Pull-Up Strength -10min EMOM
5 weighted strict pull-ups @ 45#
WOD Rx’d (no weight vest)
27:51
Pull-ups Strength – 3 strict
wod rx’d – 29:46 (I want to run fast but my legs won’t let me )
Worked on Butterfly pull-up 5 EMOM
WOD Rx = 26:14
Royce-Didn’t u wear a vest?
EMOM for 10 minutes
10 strict pull-ups
WOD
As Rx’d (no vest)
Time: 20:24
W/20# Vest
Thanks Laura.
Great time Royce !
Yesterday’s workout
Didn’t feel comfortable with snatch singles
1 squat snatch + 4 OHS
95-115-135-155-175
WOD rx – 22-20-18=60
WOD #20 vest
27:07
Wod w 14# vest
33:40
Absolutely drenched in sweat, sorry whoever gets that vest next!
Amazing job to everyone today!
Strength
100 GHD’s
Murph without sub military sit-ups for pull-ups (blisters)
29:03
Nice work 4:30!
Yesterday’s WOD in my garage
13, 12, 12
37
Skill
EMOM 1 MU
WOD Rx no vest
29:30
Skill: 20# vest pull ups
Wod Rx 23:20
4 strict pull up 20# vest EMOM
Wod 20# vest
26:05
WOD as Rx’d w/ 14lb vest
28:41
WOWZA it was humid!!! Great work Friday nighters! 😉
Thanks Natalie! You rocked that too!
Great time Kevin and Ron…representing the MASTERS!
3 banded pull ups EMOM (thin red band)
WOD Modified
Situps in place of pullups after round 2 (hands)
Most push ups on knees… Blah
30:34
Skill: 3 Kipling pull-ups EMOM
Wod: w/band for pull ups
26:52
MU 1 EMOM x 10
WOD rxd 25:49
Wod with permanent 20 lb vest
stopped at 30 min bc it’s a nice round number
Sorry not 26:52:
25:52
Strict pull ups practice
Wod with push ups on knees.
Finally got my butterfly pull ups down better
27:38