Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Front Squats@135# (hang squat clean into 1st rep)
Even: Ring Muscle Ups:1×2/8×3/1×4 (unbroken all sets)
WOD
As Rx’d
Time: 3:39
Strength & Gymnastics
EMOM for 20 minutes
Odd: 3 sets of 5 C2B, some ring muscle up transitions, 3 sets of 1 ring muscle up.
Even: 5 Front Squats @ 75#, 95#, remainder at 115# (hang squat clean into 1st rep)
Strength & Gymnastics
EMOM for 20 minutes
Odd: 2 Ring Muscle Ups for 5 Sets, 3 Ring Muscle Ups for 5 Sets
Even: 5 Front Squats@135# (hang squat clean into 1st rep)
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Ring Muscle Ups (unbroken all sets)
Even: Front Squats: 5-5-2-2-1-1-1-1-1-1
85-85-105-105-115-125-135-145-145-145
Strength & Gymnastics
EMOM for 20 minutes
Odd: 10 sets Ring Muscle Ups + 10 sets Bar MU (unbroken all sets)
Even: 5 Front Squats@115#
*Ring and Bar MU were unbroken sets of 3,4.
Front squats up to 135# then back down, did 5 reps for the first couple sets then switched to 3 and possibly missed a minute or 2 working on the bar with others
BMU attempts/work, missed the first few then hit a few finally. Almost got a couple linked just rushed a bit I think. Happy with trying to work on getting them back.
WOD Rx+ (it did not feel great)
3:58
Unbroken, paused a few times on the 9s but unbroken none the less
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Ring Muscle Ups (unbroken all sets)
Even: 5 Front Squats@135# (hang squat clean into 1st rep)
WOD
As Rx’d
Time: 5:00
Strength 85#
Gymnastics 3 purple band slow strict pull ups
WOD: 85#, 5:10
95-95-105-105-rest at 115
Rung MU attemptsx3, rest connected 2 BMU
RX 2:51
Great work Miranda!
Smoking fast!
Strength & Gymnastics
EMOM for 20 minutes
Odd: 2 Ring Muscle Ups
Even: 5 Front Squats@135# (hang squat clean into 1st rep)
WOD
As Rx’d
Time: 4:19
Strength & Gymnastics
EMOM for 20 minutes
Odd: 3 Ring Muscle Ups (unbroken all sets)
Even: 5 Front Squats@135# (hang squat clean into 1st rep)
WOD
As Rx’d
Time: 3:38
Hotel workout
50/40/30/20/10 DB snatch
400m run
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Front Squats@135# (hang squat clean into 1st rep)
Even: Ring Muscle Ups:1×2/8×3/1×4 (unbroken all sets)
WOD
As Rx’d
Time: 3:39
*everything unbroken
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Front Squats – 5 sets @ 95#, 3 @ 115#, 2 @ 135# (hang squat clean into 1st rep)
Even: 3 kipping pull-ups
WOD
95#
Time: 6:53
Strength : 95#, ring muscle up transitions w Breck (Thank you!)
WOD – Scaled 5:20 115#
Strength & Gymnastics
EMOM for 20 minutes
Odd: 3 sets of 5 C2B, some ring muscle up transitions, 3 sets of 1 ring muscle up.
Even: 5 Front Squats @ 75#, 95#, remainder at 115# (hang squat clean into 1st rep)
WOD
95#
Time: 5:30
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Front Squats@1×185#, 1×205#, 8×225# (hang squat clean into 1st rep)
Even: 3 sets of 1 CTB, 7 sets of 1 BMU
WOD
As Rx’d
Time: 6:12
Strength & Gymnastics
EMOM for 20 minutes
Odd: 2 Ring Muscle Ups for 5 Sets, 3 Ring Muscle Ups for 5 Sets
Even: 5 Front Squats@135# (hang squat clean into 1st rep)
WOD
As Rx’d
Time: 3:48
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 Ring Muscle Ups (unbroken all sets)
Even: Front Squats: 5-5-2-2-1-1-1-1-1-1
85-85-105-105-115-125-135-145-145-145
WOD
As Mrx’d
Time: 4:27
Strength & Gymnastics
5 FS @ 135# w/ squat clean into first rep
1 BMU/RMU
WOD MRX w/ hangover
5:34
Strength
Hang clean to 5 front squats #135
RMU – failed x3, 5xstrict pull ups x 7
WOD with 115# 4:48
Felt like a recovery day – BS and Bench Sunday
5 Front Squats hang squat clean for first rep
205- 225x 4 -245-265-285-315
Failed 330
Shoulder still having issues participated in gymnastics
Wod RX+
3:43
Barbell unbroken
Strength & Gymnastics
EMOM for 20 minutes
Odd: 1 Muscle Up
Even: 5 Front Squats
Most sets at 135#
WOD w/ 115#
Time: 4:30
20 MIN EMOM
Even – 5 Front Squats 75# rd 1,2 – rest 80#
Odd – Practice kip for bar muscle up.
WOD
MRx
6:07
5 miles with Fartlek’s in am
20 EMOM
Odd: 1 HSC into 5 FS
95-105 x2- 115 x 2- 125 x3 – 135 x 2
Even: 1 rmu x 4, then 2 rmu x 6
Wod rx +
4:07
Ub
Today was just about moving around – fun class today!
20min emom
even – 5 front squats (few of those rounds were only 3 reps) #95
odd – 5 kip pull ups (few of those rounds were only 3 reps)
wod w/ 95#
4:40
shout out to Matt on those RMU’s – crushing it!! Thx Berry duo 🙂
Strength & Gymnastics
EMOM for 20 minutes
Odd: 10 sets Ring Muscle Ups + 10 sets Bar MU (unbroken all sets)
Even: 5 Front Squats@115#
*Ring and Bar MU were unbroken sets of 3,4.
WOD: Had a 1:30 Meeting- had to bail.
Oops- 5 sets Ring/5 Sets Bar.
empty bar/burpees
5 something
Great seeing you today Max!
Ring MU’s — 23 total
—
Wod. MRx.
4:54
6:19 MRX
Strength & Gymastics
FS: 5@185 / 5@175
BMU: 5 for all 10rds
WOD
#135
Hang SC for 12 + 3 of 9
Then FS for the rest.
4:15
WOD 6:34 – 65lbs
Strength & Gymnastics
EMOM for 20 minutes
Odd: 5 FS 5rds @135 and 5rds @ 155
Even: 2 RMU’s
WOD RX
3:49
Got in late from practice.
Strength – participated
WOD rx – 4:54
EMOM for 20 minutes
Odd: 5 Bar MU’s
Even: 5 Front Squats@25#
WOD
12-9-6
Hang Squat Clean@25#
Over the Bar Burpees
Time: 3:21
Squat clean into front squat
65-65-75-75-75-75-75-85-85-95
Kipping swing
Wod 65#
5:46
5 squat cleans @95-95-105-105-125-95-95-95-95-95
2 pull as high as I could on bar working towards MU
Wod w/ 95#
Stepped over bar
3:39
Front squats up to 135# then back down, did 5 reps for the first couple sets then switched to 3 and possibly missed a minute or 2 working on the bar with others
BMU attempts/work, missed the first few then hit a few finally. Almost got a couple linked just rushed a bit I think. Happy with trying to work on getting them back.
WOD Rx+ (it did not feel great)
3:58
Unbroken, paused a few times on the 9s but unbroken none the less
Abs
Strength/Activator
95*2 rest 115
worked ring mu progression
Wod w 115#
6:10