For time:
50 Box jumps 24/20” MRX 20/18”
25 Handstand push-ups MRX 2/4” riser
40 Box jumps
20 Handstand push-ups
30 Box jumps
15 Handstand push-ups
20 Box jumps
10 Handstand push-ups
10 Box jumps
5 Handstand push-ups
For time:
50 Box jumps 24/20” MRX 20/18”
25 Handstand push-ups MRX 2/4” riser
40 Box jumps
20 Handstand push-ups
30 Box jumps
15 Handstand push-ups
20 Box jumps
10 Handstand push-ups
10 Box jumps
5 Handstand push-ups
Strength/skills: accumulated 100 ring rows
WOD Rx’d
16:20
10 min: 4 pull-ups/ 4 ring dips – alternated for 10 minutes
*
WOD modified
Box step-ups (24”) & push-ups
13:49
Strength/skill: Practiced ring mu’s
WOD RX: 16:30
Skill 4 dips/4 pull-ups for 5 rounds
WOD 12:35
24” box step ups
Strict HSPU w/ 2 ab mats
5 ring MU in 2:30 ( also failed 2) all singles
Then 7 mins of emotm 4 strict pull-ups and 4 bar dips
–
Wod
15 min cap
2 k row + max burpees in remaining time
7:35 + 88 B ( I believe a personal worst) last done in 2014
Wod RX: 15:02
Skills-
Ring Mu’s-17 total in the 10 mins
Set of 4, then sets of 2 to 12. Set of 3, then 2 singles.
Wod Rx’d
16:03
Step down on box jumps (sore calf). All sets of 5 on HSPU. No failures
RX w/Strict HSPUs & Step Downs: 16:03
Unbroken HSPUs
Wod RX
9:05
WOD RX’d
14:06
44/5’7″/170
Ring MU’s
Done on the Rogue rig in all sets of 2. First 30 with non-false grip and last 20 with false grip.
30@4:46
40@7:07
50@9:28
WOD
As Rx’d with kipping HSPU’s
Time: 14:40
Skill – mix of pull ups and bar dips
WOD Rx – time cap with 2 reps left. Finished in 20:25.
Skills-worked on Kipping HSPU and Butterfly PU
WOD
13:50
All Box Jumps and Strict HSPU (3 mats)
Skills:
2 BMU EMOM 10min (skipped one minute – talking)
—
Wod. Rx’d w/ Strict HSPU
14:01
Skills
Worked on false grip jumping into full dip with press out on rings set on 14
WOD
Box jumps with step downs and pushups
10:09
30 RMU for time: 9:00.999
Started at 1:00 in
Wod w/ regular push-ups
16:33 maybe.
Got a hickey on my triceps from the straps, didn’t even take me to dinner first
Strength: 30 Ring MU’s
4:59 ( 1 miss at #30 at 4:44)
WOD Rx:
13:29
Skills Training
5 rounds 4 push ups/4 bard dips with band
5 minutes of casual assault bike
WOD w/ 24″ step-ups, 10 HSPU with 2 ab mats for each round (except round of 5), remaining strict push-ups
17:35
At Home:
8x1000m rows w/ 1 min rest in between
38:17-7:00 rest = 31:17
NVM 38:17 was the actual time with rest subtracted.
Had to cut out a little early today so I started the WOD when everybody else started the skills training:
WOD w/ 24″ BJ’s and I did wall walks in place of HSPU (10/8/6/4/2)
20:43
wall walks are the opposite of fun…..thanks breck!
Muscle up practice
RX 8:26 (unbroken)
Muscle up progressions
WOD Rx.
19:41
40ish stric hspu, rest kip
Strength:
Bar muscle-ups. Practiced unbroken reps (around 4-7 unbroken reps E2MOM).
WOD:
Mix of box jumps / step ups
Attempted to complete WOD with strict HSPUs (ran out of gas). Required a little late WOD refresher training on how to do a kipping HSPU from Breck and Kevin.
Humbling day. Finished after time cap: 21:32
Worked MUs on the 88” bar for KO and chatted with the guys as they did theirs. Got 4 singles so that helps going into the weekend. That bar is higher and thicker than what I’m used to
KO Prep 15 min EMOM w/80# dball
Min 1: 5 dball over bar follow over (48”)
Min 2: 12 dball front squats
Min 3: bar facing burpees (did 5 each round until last round and did 8)
KP Summer abs
15 ring Mu
Doubles triples took it easy
Wod rx
16:29
Box jumps crushed me per usual
Skills:
2 BMU EMOM 10min (skipped one minute – Sean was talking)
—
Wod. Rx’d, all kipping sets of 5
17:14
Skills
Used this time to practice a sandbag wod for KO this weekend
3 rounds w/100lb DBall
Min 1 : 5 Dball over 48in bar
Min 2 : 12 Dball squats
Min 3 : 5 Burpee over 48in bar
CFJ Wod RX’D w/Box Jumps
7:57
Box jumps unbroken
HSPU broke first two sets
15-5-5 / 12-8
Strength
Worked on muscle up progression
WOD
11:33
•I did some step ups but majority box jumps
•Switched between 2 & 3 ab mats, mainly 3 though (I don’t have the kipping down so that doesn’t help)
Still recovering 🙂
Gentle couple miles before class
Max unbroken bar MU’s: 11 (PR)
Straight into 50ft handstand walk into 4 BMU (both unbroken- KO prep)
Wod
24” box step ups- kipping hspu’s (unbroken)
9:54
5 min max strict pull ups – 39
Straight into
5 min max strict dips – 35
WOD modified
20” step ups with 20# DBs
Deficit push up on DBs
-15:47
7 rmu
8 bmu
Wod: Rx, 14:02