29
Dec
Saturday, December 30th
KHour WOD
3 rounds for time:
9 muscle-ups
21 kettlebell swings, 32/24-kg.
30 calorie row
Post time to comments.
New Year’s Weekend Schedule
Friday — Regular Schedule
Saturday — Regular Schedule
Sunday – 10am WOD, 11-12:30 OG
Monday – 10am-12pm Open Gym
Tuesday – Regular Schedule
17:54 16kg kb+muscle up transition practice
18:23min w/pulls+dips @ 24kg
modified for globo gym.
3 rft
9 bar dips/18 push-ups
21 kb swings, 20 kg
30 cal row
20:08
.com
8 rounds
Looks spicy
Slow and steady bruh
13:21 rx
Drop In West Coast Strength and Conditioning (Ventura, CA)
Partner WOD
ANTE UP: 2017 m Row
100 thrusters 95
100 PU
CASH OUT: 2017 m row
33:20 did 70% of the work
15:21rx
100 push ups day 4
2+20 @ 28# and 2 transitions/1dip
whoops, 2+30
Lower back was FUBAR this AM and had to bail on the planned WOD.
10 minute continuous single-arm farmers carry w/ 24kg DB.
Switching arms every 2 apartment loops.
11:56 Rx
2+58 at 20min cap
3 muscle ups and 6 high ring jumping MU transitions + dips per round
muscle up transitions 1:1
14:14
14:10
9 (muscle up transition + assisted dip) instead of MUs
16kg KBS
Mia workouts 1
1- 254
2- 252
3_ 247
4_ 241
5_ 235
6_ 220 1/2 time
7_ 🙂
feeling pretty good the last few days, so modified today’s wod at home:
3 RFT:
9 ring rows + 9 knee pushups
21 KBS @16kg
30 KB DL @16kg
Time: 12:08
felt good to move