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.
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!
Modified: 6 jumping pull ups, 3 dips with parallel bars, mod HSPU, 35 lb dumbbell
7 rounds
WOD as rx’d
6 rounds even
Great job Jessica!
Chose WOD 1 modified
3 C2B + 3 strict bar dips
6 strict DB presses (50#)
10 KB snatches (55#)
*
8 rds
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.
MU ring progression
–
Wod w 3C2B+ 3 ring dips, hspu’s (kipped), 35# kb snatches
10 RFT
22:44
MU ring progression
WOD w 6 ring transition drills
DB shoulder press 25#
35# kb snatch
21:32
Wod w/ 3 strict pull-ups
3 strict bar dips
Hspu w/ 1 abmat
10 70# KB swings
8 rds
WOD Rx
8 rounds complete (2 failed MU)
laid down the last 30 seconds. hands were torn/shredded pretty bad
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!
20min AMRAP as Rx’d = 9 rds + 2 MUs
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
AMRAP MRx
8 rds +3 KBS
WOD rx
8 rounds+2MU
50 sit ups
20min AMRAP Rx’d, 1 MU, 6HSPU, 10 KB snatches w/35#
10 rounds- last two with MU transition drills.
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
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!
Worked on staying inverted for HSPUs
WOD – 7 rounds + 2 KB swings
Sub’d HSPU for 15sec inverted hold
And did C2B and dips
WOD as Rx’d:
4 rds + 1 HSPU
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
Mod WOD: 2 M/U’s, 6 HSPU, 10 1AS – 45# DB.
8 rounds.
Did 1-2 strict-ish MUs each round, ab mat with HSPU, & 25# KB
5 rounds
5k run – not timed