July 13, 2016

Wednesday 160713

20min AMRAP of:
3 MUs RX+ 3 Strict MUs MRX 3 C2B Pull- ups & 3 Dips (bar or ring)
6 HSPU RX+ 6 Strict HSPU MRX 4″ rise
10 KettleBell Snatches (5 each arm) 53/35 RX+ 70/53 MRX 10 KBS 53/35

OR

Regional Nate
10 RFT:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches (6 each arm) 70/53lbs

Post WOD of choice and results to responses.

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23 thoughts on “July 13, 2016”

  1. Regional Nate w/35# KB snatches
    7 rds+3 strict MU’s
    Muscle fatigue began to set in bout rd 4-5..had to begin resting longer and longer in between MU’s!

  2. Great job Jessica!
    Chose WOD 1 modified
    3 C2B + 3 strict bar dips
    6 strict DB presses (50#)
    10 KB snatches (55#)
    *
    8 rds

  3. WOD as Rx’d = Lots of MU practice and resting! LOL!!! 🙂

    I did 3 rounds but skipped the last MU on the 3rd round after failing it a million times. Did 4-5 MU during warm-up so was happy finishing the day with 10+ MU.

  4. CF Breck
    WOD:
    7 min AMRAP
    22 hand to had KB swing 35#
    11 WB 16# to 10′
    4 rounds
    Straight into
    7 min AMRAP
    15 kbs
    100m run w/16# Medball carry
    4 rds + 15 kbs
    = 8+ 15kb

    1 hour of mobility training. I haven’t stretched this much ever! So sore, but love it!

  5. Row workout (@ Home)
    10 intervals
    2:00 Row/1:00 min rest
    Averaged 1:56/500m
    30 s/m
    5162 total meters

    100 push ups
    50 set ups

  6. Crossfit Richardson

    LET ME TELL YOU HOW WONDERFUL THE AC WAS HEhe
    Strength 5×5 back squats
    145-155-155-155 did do last round
    WOD 85#
    10-1 clean and jerk
    1-10 hspu (started out with 1 mat moved to 2 on round 7 and then 3 for round 10)
    19:34

  7. WOD w/ 3 strict pull-ups, 3 bar dips, HSPU, and 55# KB (ripped attempting muscle ups)

    7 rds + 3 pull-ups + 3 dips

    Thanks for the help on the bar muscle-up Nicole!

  8. Worked on staying inverted for HSPUs
    WOD – 7 rounds + 2 KB swings
    Sub’d HSPU for 15sec inverted hold
    And did C2B and dips

  9. Backyard wod
    50 cal, bike
    40 kb swings 50#
    30 wb shots
    20 snatch 75#
    10 thrusters 75#
    50 cal, bike
    13:30

    * only rest between movements, each had to be unbroken

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