Complete as many rounds as possible in 20 minutes of:
400 Meter run
7 Muscle Ups (alternate from Ring and Bar each round with athletes choice on which to start with)
Or
10 C2B Pull-ups & 10 Ring Dips MRX 7 Pull-ups + 7 Shoot Throughs with Push-up and Dip
WOD w/10 strict pull-ups and 10 strict bar dips each round
4 + 5
(2 rds running, 3 rds bike)
Participation trophy today…
Wod
1 km bike, 7 strict pull-ups, 15 hand release pushups
= 7 rds + 0.2 km
WOD RX’d w/ MUs alternating
4 rounds plus 2 Ring MUs in 5th round
Alternated
400 m run
7 pull-ups
5 shoot throughs
400 m run
7 pull-ups
10 dips w/ purple band
4 rounds + 3 dips in 5th round
Wod w/ 10 C2B and 10 bar dips with purple band
4 + 300M run
Rough week for me
WOD with 10 C2B and 10 parallette dips
6 rounds
Came late so no strength
WOD rx with alternating MU
4 rounds
Skills.
WOD Rx w/c2b & ring dips (rowed last round)
4+1 ring dip
Gymnastic skills: EMOM
Odd: 1) 10 strict PU’s, 3) 10 butterfly PU’s, 5) 20 C2B, 7) 2 RMU/ 2 BMU
Even: 2,4,6,8 – 5 push-up/dip shoot through a
WOD Rx* (1km bikes – L achilles)
Alt. Rounds Bar MU’s to Ring MU’s
7 rounds + 0.7km
Basically a skills day for me.
Went for 3 Ring MU attempts + 10 Butterfly C2B.
Made 3 rounds*
*9 Ring MU (5 false grip + 4 regular grip)
+ the 400m run each round.
Activator
Did all listed
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Wod. Rx’d (started w/ Ring MU)
5 rounds + 400m Run + 4 Bar MU
400m row
10 pull-ups (did C2B first round)
10 dips with small red band
4 rounds + 3 pull-ups
Worked on strict pull ups with a single red band
WOD
7 C2B and 7 Shoot through
Started with 2 red bands but after the first round one of the band snapped. Switched to 1 green
3 rounds
WOD rx all bar
5 rounds
Finished time cap @ 138m row but ran everything else
WOD with bike and alternating ring and bar MUs
5+6 ring MUs
Wod RX’D W/.6 mile on bike for 400m sub
Alternating ring MU to Bar MU
7 Rounds + .6 Mile on Bike
Skills completed
Wod rxd
4 + 5 ring MUs
Good job, Daniel!
Activator
Did 3 strict HSPU in place of PU
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Wod. Rx’d (started w/ Ring MU)
6 + 50ish meters