20 Minute Ascending AMRAP
1 Ring Muscle Up MRX 1 Double push-up burpee C2B pull-up
2 Devils Press 45/30# DB’s Rx+50/35# DB’s MRX 35/20# DB’s
2 Ring MU’s MRX 2 Double push-up burpee C2B pull-ups
4 Devils Press
3 Ring MU’s MRX 3 Double push-up burpee C2B pull-ups
6 Devils Press
4 Ring MU’s MRX 4 Double push-up burpee C2B pull-ups
8 Devils Press
5 Ring MU’s MRX 5 Double push-up burpee C2B pull-ups
10 Devils Press
………continue adding 1 rep to the MU’s and 2 reps to the Devils Press
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Pre-WOD: 10 min EMOM alternating 200m row , 200 m run. Completed
*
WOD modified: did 2 push-ups burpee C2B, used rx 45# for DP
Completed the rounds through 6/12 then did 3 (2 push-ups burpee C2B.
Nice pre-WOD EMOM Jeremy – might have to try that one!!
Metcon
2k row 7:57
WOD w/double push-up burpee C2B
Completed 7 C2B + 11/14 devils press
Metabolic conditioning: 10 min EMOM alternating 200m row , 200 m run. Completed As EMOM. (Run/Row order)
Wod Rx’d
2 muscle ups into the round of 6. Through the round of 10 Devils Press
30 total Devils press
17 total ring muscle ups
Kettlebell Annie
50-40-30-20-10
KBS 35#
Single unders
Unanchored sit ups
18:45
4 mile moderate hike w/light day-pack
Metcon: took me 11:30 mins
WOD 35# DB & burpee double push-up pull-ups
Got through 6/12 + 7 burpee & 7 devils press
Correction 30# DB
Metabolic conditioning:
Planned: 10 min EMOM alternating 200m row , 200 m run.
Actual: After first 200m row, I didn’t really feel like getting off the rower, so I didn’t. . . .rowed 2000m.
Wod Rx’d
Through 12 Devil Presses
(21 MUs and 42 DP)
Garage WOD
5rds For Time
200m run
3 wall walks
6 goblet squats (53# KB)
9 KB swings (53# KB)
12 burpees
15 v-ups
24:06
Metabolic Conditioning: .5km bike/ 200m row
Completed all rounds in 40-45 seconds
WOD Rx:
Competed 8 ring Mu’s in round of 9
36 total muscle-ups
72 total devil’s press
*Left out the actual 8 MU’s in the round of 8*
Total ring MU’s: 44
Metcon: 10 rounds run/row @ 10:45
WOD burpee double push-up c2b, 45# dp
Finished round of 6&12
Pre Wod: run/row completed all
Wod rx
7MU + 11/14 devil press
Prewod definitely took some out of the tank
WOD 8 ring mu + 10 DP #25
Strength: completed
WOD: 3-6 completed, + 1 MU
Rib head came back out today – no more muscle ups for me
Strength took me like :30 longer but completed all intervals
Wod rx
Finished set of 7 MU, got 4/8 MU.
I Think that’s 32 MU which is probably a Wod pr for me.
Activator:
All completed in time (~:40-46 seconds/per round)
*thanks for setting my running pace, Miranda!
—
Wod. Rx’d
Completed the 7MU/14DP round
(total = 28 MU / 56 DP)
Only had time to get either the activator or wod and I choose the:
WOD
As Rx’d
14 Devils Press in the round of 16
MU’s=36 (unbroken through 7 and 8 was 5-3)
DP=70
Found some time and got in the alternating 200 meter run and 200 meter row EMOM for 10 minutes. All 10 minutes completed in time.
7 mile run
Activator: 200m row/ 0.5K assault bike – completed
wod as rxd
1 MU into round of 7
MUs = 22 (all singles/false grip – def a PR for me!!)
DP = 42
Metabolic conditioning
Bike/row
WOD w/burped double push up strict pull-up and 30#
Completed round 6/12 + 2
Spent a lot of time during the 20 minutes lamenting that I didn’t take a rest day.
Activator completed
Wod RX
Completed all the MUs in the round of 8. Choose not to start devils press.
Considering today an active recovery day. Lots of stretching and pounding water.
Double header softball games this evening. Dragging Connor and Lane to the games as well. Should be fun!
Pre wod
Bike 0.5 km / 200 m row
Completed
–
WOD
Double pushups burpee ctb / 40# DBs
7 rds + 15 reps
Activator:
Completed
—
Wod RX
2 MU’s of the round of 8
MU = 30
DP = 56
MetCon- completed all except last round. Did 200 M row and run to the first light post
WOD w/30# and double pushup burpee C2B
Completed 6 and 6 then tweeked my back so called it good