Monday 180604
Based on Regional Event 3 2018
13min AMRAP:
-6 Muscle-ups or 6 Burpee C2B
-9 HSPU or 9 Push Press 135/95 MRX 95/65 RX+ 36′ HS Walk
-12 Goblet Reverse Lunges (alt/stationary) 70/55# MRX 55/35# RX+ 36 Pistols (alt/legs)
Post rounds and reps to comments.
WOD w/burpee C2B, HSPU, 70# KB Lunges
4 rds + 7 reps
Skills: 30 strict pull-ups & 50 push-ups
*
WOD: 6 burpee c2b; 9 push press (135); 12 reverse goblet lunges (55 KB)
– 3 rounds
Skill: 10 Strict Parallette HSPU’s @182
Modified WOD:
6 Bar MU’s
9 Strict HSPU’s
36 Bar Back Squats to 20″ Box
2 rounds
Renaissance Periodization Week 2
Wide Grip Bench w/165: 12/10/8
Medium Grip Bench w/165: 8/6
Chin Up: 5/5/5/5
Bent Over Barbell Row w/135: 6/5/5/5
Upright Barbell Row w/85: 5/5/5/5
V-Up: 12/12
WOD
6 Burpee C2B
9 HSPU
12 Goble Reverse Lunges (70#)
4 rounds plus 7 HSPU
WOD as rx’d with ring MU, hspu and 70# goblet reverse lunges
3 rounds + 1 MU
WOD MRx (Burpee C2B, Push Press)
3 Rounds + ( 9 PP, 4 Goblet Reverse Lunges)
WOD with burped C2B & HS walks
3 rounds + 36′ HS walk
Skill work: Trying to work on my HSPU – one of these days I’ll get one of those things
WOD
-6 Burpee/Regular PLU
-9 PP (95#)
-12 Goblet Rev. Lunges (45# KB)
4rds + 1 PP
55 ghd sit-ups
Skills: attempted ring mu and failed 4x
3 bar muscle ups, some pistols with 10lb plate
Tried some handstand walks (still in pre toddler stage)
WOD: burpee c2b, hspu, 70# kb reverse lunges
3rnds + 6 lunges
3 rounds:
2.4km assault bike
100 double unders
1000m row
28:40
High plank holds + HS holds
Wod w/ ring mu, hs walk, and 70# goblet lunges
3 + 3 rmu
New PR of 6 unbroken ring mu! What better place to do it than CFJ
Skill Work
Set up a handstand walk course with cones in shape of a diamond and walked from cone to cone until back to start
WOD w/burpee C2B, handstand walk, reverse lunges
3 rounds + 8 ft
(Did BMUs first round but kept failing..)
Oops didn’t know it was C2B, I did regular pull-ups:/
WOD RX (ring Mu, HSPU, 55#kb 70s were gone that was fine with me)
4 rounds even
Wod: rds 1 3/4 rds RX, then muscle ups disappeared. Went to burp C2B. Total of 4 rounds.
Skill practice:
3 rds of – 1 ring MU + 2 bar MU + 6 alt hand releases on handstand hold.
WOD w/ burpee c2b: 5 rds even.
At home wod with 20lb vest
1k row 50 pushups 50 situps 50 squats
1K row 40 of each
1K row 30 of each
1K row 20 of each
1K row 10 of each
Time=38:09
WOD:
Ring MU, Handstand Walks, 70# KB reverse lunges
4 Rds + 1 RMU
——
Ab circle
Regionals Event 3 w/handstand walk on pyramid of plates (down and back=one walk)
9 ring MU’s
HS walk
36 pistols
HS walk
9 MU’s
HS walk
45 pistols
HS walk
9 MUs
HS walk
54 pistols
Time=13:51
WOD w/55# Push press, burpee to jumping pull ups, 25# KB reverse lunges
1 lunge short of 4 rds
Great class Shannon!!! Thanks for helping me with my one handstand hold during the skills. It has been a few years since I got inverted! (as everyone knows because Breck is always using me as an example for scaling if you don’t want to get upside down! (Smiley face)! Also did a few pistols holding on to bar and practiced kipping swings.
1 mile row
1 mile run
Skill:
grace: 2:00
Wod RX with MU
4 Rounds +8 Reps (2 HSPU)
WOD w/3 Bar MU attempts, 1 ab mat HSPUs and 35# reverse lunges
3 rds + 8 HSPUs