7
Nov
Tuesday, November 8th
Gymnastics Benchmark Test
Max Muscle-Ups
Strength
Bench Press
3×5
Post load to Comments.
Conditioning
AMRAP in 7 minutes:
3 Muscle-Ups
30 Double Unders
Gymnastics Benchmark Test
Max Muscle-Ups
Strength
Bench Press
3×5
Post load to Comments.
Conditioning
AMRAP in 7 minutes:
3 Muscle-Ups
30 Double Unders
Bench 80#
AMRAP 4+9 (6 ring rows, 3 dips)
*3 negative
Max MU’s: 2 (in all fairness, I did 1 MU warming up, and thought this attempt was another warm up, but I was wrong).
Bench Press: 180#
WOD: 1+3 rx’d (failed the 3rd MU twice in round 1, failed about a thousand attempts at the 3rd MU in the second round)
3×10 back extensions
Bench press 135
3+4 with burpees
Pull ups and ring dips
Muscle ups 8
Bench press 185
Metcon 7+1 Rx
FPP Day 2 – 5 4 3 2 2
MU 0
BP @83#
3+6 w/3 pull ups & 3 ring dips
85lbs 4 +1
7min AMRAP ring rows/ push ups / and Burpees “must learn to double under”
MU – 0 (Max 7 kipping pull-ups)
Bench – 75#
Metcon – 5 + 0 (3 pull-ups, 3 push-ups for quality & 30 dubs) Strung mo dubs together so that was exciting! ~20! 🙂
2k row
– 6:55.5
Tabata mashup:
Pullups
Knees to elbows
that’s fast. skinnyE still got cardio but don’t got big muscles.
all gas, no tank.
Push jerk 1 rep 205,215,225,235,245,250 pr!
Metcon 3 rounds
20 deads 245/165lbs
20 calorie row
8:16 Rx’d
Day 2 Strict hspu 9-8-7-6-6
Eroc – how long are you resting btwn hspu efforts?
dquat it’s full recovery
Yeah what she said ☝????️So like 2min
Max MU = zero
Bench Press 3×5 105lbs
AMRAP 5+6
Scaled
3 strict ring dips, 3 strict pull-ups, 15 burpess
Accessory work: 3×5 HSPU (work on negative, 3 sec count going down) just burn the hecks out of my arms.
Thanks Eroc for the help.
MU: 0
Bench @ 93#
AMRAP: 4 + 27 (3 ring rows, 3 push ups, 30 dubs)
10 minute EMOM
Odd: Max push-ups
Even Max L-sit (single attempt)
PUp: 43/25/23/20/20
LSit: 21/17/15/10/10
Tabata Mashup
Bent over row w/ 25# DBs
Hollow Hold
BP @68#
Wod 4 rounds scaled 3PU 3Ring Dips 15 Burpees
Will definitely attend Eroc’s double under workshop…
bench 145
MU big fat goose egg. But oh so close. Someday…….
Max pull-up 17 (PR)
Bench @ 88
Metcon: 4 +3 (banded MU)
Muscle ups- 5
Bench 3×5 at 225#
Metcon: 4+2 rxd
Cash out Day 2- hspu 9-8-7-6-6
Muscle ups – 0
Bench @ 98 – last set max reps – 10
???? For the metcon
muscle ups: 0
bench: 95
metcon: 4 rounds with mix of strict/jumping/banded pullups and dips/pushups, dubs unbroken though…
6 pull ups. First time doing pull-ups since July!
63#
3 pull ups
3 dips with red band
30 dus
4+14
13
135#
5 rounds even
@185#
4 + 3
MU – 11
Bench – 3×[email protected]
8+18rx
Score of the day!
Muscle ups came back, kind of. 2 singles then 21 pull-ups
Bench 3×5 @ 195
WOD got first MU and they disappeared again. Kept at it for the next 5 min then 200 DUs in last 2
mu – 10 strict….ish
bench 3×5 @ 235
3+30rx shoulders were smoked.
40 min romwod at the gym