“Deuce Zero – Zero” by DB
For Time:
-200m Run
-20 Hang Snatch 115/75 RX+135/95
-200m Row
-20 Pull-Ups RX+ C2B
-200m Run
-20 Hang Cleans
-200m Row
-20 T2B
-200m Run
-20 Deadlifts
-200m Row
-20 WallBall Sit-Ups 20/14lbs MRX 14/10
“Deuce Zero – Zero” by DB
For Time:
-200m Run
-20 Hang Snatch 115/75 RX+135/95
-200m Row
-20 Pull-Ups RX+ C2B
-200m Run
-20 Hang Cleans
-200m Row
-20 T2B
-200m Run
-20 Deadlifts
-200m Row
-20 WallBall Sit-Ups 20/14lbs MRX 14/10
Ring muscle ups=5
Bar muscle ups=10
Ring muscle ups=1…
Wod rx=16:23
Skills ‘n’ drills: sort of
WOD Rx’d: 15:24
Skills: practiced strict pull-ups
WOD w/45#snatch, GHD, 65#cleans, 95#DL, 10#WB
17:01
WOD: MRX’d (95lbs)
17:00
WOD Rx+=13:33
Bike/row 75#
17:40
2 ring muscle ups in each minute-0 bar muscle ups…
Hands are very tender. ☹️
WOD with #75
16:07
Skills:
15 GHD
15 AB Cals
15 GHD
WOD Rx:
11:15
Fun wod
Skills:
Pull ups & barbell pushups
Ring pullups & barbell pushups
WOD MRx:
16:40
subbed power for hang snatch
13:41
WOD RX BIKE/ROWED
11:19
Skills: did some bar muscle ups and du
WOD Rx. 16:43
Rx finished 10 seconds after 20 min time cap
Progression muscle ups
WOD
RX 75lbs
(except I did v-ups)
@ 16:26
AM @Bixby
Heavy clean complex and heavy chain squats
PM @CFJ
1 min legless rope climbs – 3
1 min ghd sit ups – 24
1 min of push ups – 40
WOD w/ bike in place of run -12:42
Skills went easy today
Ring 5
Ring 3
Ring 5
Wod RX+ Bike/Row
W GHD medball Sit-ups
11:25
Fun workout today
Skills: worked on muscle up progressions and a few attempts at rung muscle-ups
*
WOD rx: 16:20
Ring muscle ups: 6 (3+3)
Ring muscle ups: 6 (3+3)
Bar muscle ups: 8
WOD RX:
14:15
1 min legless rope climbs – 3.5ish
1 min ghd sit ups – 23
1 min of push ups – 44
—
Wod Modified.
Started with Run
Subbed sumo DL high pull for snatch
Subbed V ups for T2B
Strict PU
Used 115# on all bar Movements
14:10
Ring 4, bar 1, ring 3
Wod with 115#
Bike and row
Sub F squat for snatch and Vups for ttb
12:44
Ring MUs and bar MUs…participated! Shoulders r toast from yesterday
WOD rx’d
13:52
1 MIn Ring MU=11
1 Min Rest
1 Min Bar MU=10
1 Min Rest
1 Min Ring MU=8
WOD
As Rx’d
Everything unbroken
Time: 11:52
Such a great pic, fellas!
SKILLS/DRILLS
STRICT PU -7
KIP PU- 15
C2B- 8
WOD AS RX’D – 15:21