For time:
10 Ring MU’s
20 Bar MU’s
30 C2B Pull-ups
40 Pull-ups
or
10 Devils Press
20 Burpee C2B
30 Pull-ups
40 Jumping Pull-ups
For time:
10 Ring MU’s
20 Bar MU’s
30 C2B Pull-ups
40 Pull-ups
or
10 Devils Press
20 Burpee C2B
30 Pull-ups
40 Jumping Pull-ups
Wod RX: 12:11
RMUs- 5/5
BMUs- sets of 3 to 4
C2B- 10/10/10
PUs- 15/15/10
Activator completed at #95
Activator EMOM 15 minutes
40 SU & 1 65# squat snatch
WOD 13:49
10 strict pull-ups
20 burpee pull-ups
30 C2B
40 pull-ups
Activator EMOM 15 minutes
20 DU & 1 95# squat snatch
10 Ring MU’s
20 Bar MU’s
30 C2B Pull-ups
40 Pull-ups
8:32
47/5’7″/168
Strength/Activator
EMOM for 15 minutes
Subbed 7 Cals on Skier for the 20 DU’s (strained calf)
165# Squat snatch (no misses)
WOD
As Rx’d
Ring MU’s: Unbroken
Bar MU’s: 7-7-6
C2B: 10-5-5-5-5
Pull-ups: 10-10-5-5-5-5
Time: 8:28
Activator with singles, 45#
WOD modified (hands ruined by 24.3)
10 devils press w/15’s
20 burpees
30 ring rows
40 jumping plu
9:15
Activator EMOM 15 minutes
20 DU
1 Squat Snatch:
75-80-85-90# remaining 12 sets
10 Ring MU’s
20 Bar MU’s
30 C2B Pull-ups
40 Pull-ups
8:51
10 Devils Press (15#)
20 Burpee Kip
30 Pull-ups (5 pull ups, 25 ring rows broken up as needed)
40 Jumping Pull-ups (broken up as needed)
14:23
Activator: EMOM for 15 minutes
Completed w/
20 dubs
1 Hang SC (95#)
WOD mod (hamstring)
30 bar MU (10-5-5-5-5)
30 C2B (sets of 5)
40 pull-ups (sets of 8)
12:06
*Correction*
95# Hang SS in activator
Activator did half 15 double unders half 20 singles with 75 pound squat snatch
WOD: 14:05
WOD RX’d (option 2)
8:59
Activator: 115# squat cleans (no misses) + 20 Dubs
WOD: Mixed bag of movements- still nursing rips from 24.3
Played around in the activator, did 95 on squat snatch working on form. Got my first strict ring muscle ups in between
WOD Rx, hand ripped with 10 C2B left (it was pretty beat up from 24.3 already)
Did my first workout with ring muscle ups, got all 10, then 4 sets of 5 on bar muscle ups. 4 sets of 5 on C2B when I had to stop. It was around 12 minutes anyways.
All in all I’m happy with how today went and excited I learned a new skill
Am session
40-30-20-10
Assault bike cals / 24” box step ups /Goblet squats 35# /DB snatch 35#
26:25
3 mile run
4:30 class
Skills amrap vs emom
1 rmu / 20 dubs / 1 SS 95#
Wod as rxd
14:41
All singles on ring, first time doing ring since having Rory! Yay
Killed it G!!
Emom w 85#
WOD:
7 banded BMU
20 C2B
40 pull ups
At home – Huntsville Wod
6 rounds for time (40 min cap)
8 left arm DB hang C&J (RX 35 / MRX 20)
8 lateral over the DB burpees
8 right arm DB hang C&J
200m run
8 DB step ups (alternating, 20″)
8 box jumps
Rest 1 minute between rounds
Steph: RXd
28:29 – 5:00 rest = 23:29
Abs
Me: 20# DB, regular step ups, jumps from plates to box (~11″)
36:59 – 5:00 rest = 31:59