2
Feb
Wednesday, February 3rd
WOD:
Three rounds for time:
10 Muscle-ups
90Â Squats
60 Sit-Ups or 30 GHD Sit-Ups
Post time to Comments.
WOD:
Three rounds for time:
10 Muscle-ups
90Â Squats
60 Sit-Ups or 30 GHD Sit-Ups
Post time to Comments.
19:27 Rx, that was a fun workout. Squats on squats on squats. Woof, those GHDs though.
Back still super tight, hopefully 270 air squats helped. Had to get some snatch work in though,
5 x 10 Sumo Hang Muscle Snatch, empty bar (sumo stance made sure I couldn’t use any hip drive, all upper body)
Oly
5 rounds – snatch balance triples
75 | 85 | 90 | 95 | 100
15mim EMOM – snatch squat singles
worked up to 100# (5#PR)
In the triple digits now!
5 rounds – drop snatch triples
8#5 with minimal dip + drive of the legs
30 GHD NFT
Round 1: 10 MUs/ 90 squats/ 30 GHDs situps
Round 2: 7 MUs and 3 ring dips/90 squats/30 GHD situps
Round 3: 10 Ring Dips/ 90 squats/ 60 non-GHD situps
I forget the time, somewhere around 31 mins
Strung together 3 MUs for the first time
18:14
MU transition into ring dips (10 ea.)
Squats were painful! I’m sure I won’t be able to walk on Friday!
Open wod 15.3
14 min amrap
7 muscle ups
50 wall ball shots
100 double unders
362 reps
Deadlifts 3-3-3-3-3
170,175,180,185,190
EMOM x12
2 touch and go power cleans + 2 touch and go push jerks
83,88,93,98,103(2),108(2),113(2),118,123
12 min amrap
10 cal assault bike
10 burpee box jumps
5 rounds + 15 reps
Rest DAY!!
Going away party at 5 Mile on Saturday the 27th–also the day of the first open WOD. Come out and celebrate!
If i missed you on the invite it was intentional so take the hint. Just kidding! Please show up so my 3 friends who don’t do crossfit will think i’m the man!
15:10 6 pull ups/black band dips, squats, ghds
23:22 rxd with ghd’s. Rest day tomorrow
This was terrible.
Mu transition work
Then strict horizontal ring rows
Ghds
26:43
Oly
Snatch Balance Triples
Up to 83#
EMOM
Up to 93#. Came close to 98# twice
Slippery floors make for sloppy snatches.
Snatch balance triples up to 98#
Snatch emom 15min
Up to 98# then failed 103 a few times.
Just tired I think.