17
Apr
Monday, April 18th
This just in… ladies tanks! Order them online now for ~$15.
Warm-Up:
Reverse tabata, alternating:
L-Sit
Chin-Up Hold
Strength:
Front Squat
10-10-10-10
Skill:
30 Muscle-Ups for time
Post all loads and time to Comments.
Hey, my tank! Thanks Matty! I might need to get both colors. ????❤️
Cant wait!
Tanks a lot, Matt!
FS: 165-185-195-205
Wod: 7:28- failed #30 a few times
Tabata stuff: check, made it about halfway before L-Sits fell apart
Front-Squats: pass, back too tight from those deads… sigh
Muscle-Ups: 8:45 Rx, what a wuss, 90 seconds worse than last time
Weigh-In: 164lbs, up up and away
Made up squats on 4/20
165-170-175-180 average: 172.5, up 3# front last time… love the pain, trust the process.
BS: 185,190,195,200
Had I known that Rob was paving the way, I would have made bigger jumps.
Tabata: Still cant get my legs out straight, but I can get them out a little which is more than what I did last time.
Front Squats: 115-120-125-130
Muscle Ups: Focused on getting the skill down. Need to break the mental block of not feeling like I’m strong enough to support myself up top.
Just FYI ladies, for the tanks…I think this brand runs a bit big/loose/long so check the size details and consider sizing down if you want a more fitted fit!
* ladies and Jon 😉
Thanks melissa…if anyone wants a medium order a small and ill trade you!
Thanks melissa…if anyone wants a medium order a small and ill trade you! (Red)
20 min Emom pause clean from below the knee
135×2 155×2 185×2 205×2 215×2 225×2 235×2 245×2 255×2 260, 265.
Wod 1 round for time
500m row
“Isabel” (30 snatches 135#)
500m row
“Grace” (30 clean & jerks 135#)
12:14 Rx
20 msu for time
4:09
Next time will do 30 when shoulders are rested
20min Emom
Pause hang power clean
115×2, 125×2, 135×2, 140×2, 145×2, 150×2, 155×2, 160×2, 165×1, 175×1, 185×1, 200×1
Row 500M
Isabelle (30 snatches @135)
Row 500M
Grace (30 clean & jerks)
For time
18:48
20 muscle ups for time
5:34
Reverse Tabata: Check
Front Squat:
175-175-185-195(5)
A bunch of bar muscle-ups
My legs were fried from Oly and the EWOD yesterday, happy the MUs didn’t go away after the Open.
FS: 165-170-175-185
15 MUs in around 10:30 mins. (3-2-2-1-…-1)
Tabata- good stuff; l-sits were like l-w’s
FS 73-78-83-88
W-sits
Front Squats: 145/155/165/170 (compared to 135/145/155/165(6) on 4/7)
30 MU’s for time: 12:18 (failed just 2). Looking forward to doing this again soon.
Extra work: 4×10 straight leg DL @ 105 / 4×10 GHD’s with 10# plate
Stuck with 185# across the board in squats. Lower body just wasn’t feeling awesome
5:51 on the wod
The key is small sets
Squats 185-195-205-235
Muscle ups – not so much
Squats – 230-240-250-260(7) – 260 would have been +5 versus last time
Strict Pull-ups – not improving
Strict Ring dips
push ups to bring sally up – work wod on roof
chin up hold + gradually decreasing l sit holds
front squat zombie style: 88-93-98-103
ring dip and pull up practice 5/5 x5
83-93-98-103 same as last time. Felt easier so there is that
Tabata accomplished,
165 squat,
8:39 rx for muscle ups proving there’s more than one way to fail a muscle up
FS: 88-93-93-98
5×5 band pull-ups and push-ups
FS 10s
125-135-140-95
Back got super tight so dropped down for the last set
Some false grip pull-ups – tricep hurt too much for dips today
Womp.