WOD
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
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Martin
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
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28 Comments
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16:29
No Rx today. Muscle ups were a struggle from the start. Really had trouble establishing initial lockout and it was a pattern throughout the whole workout. Still a great workout nonetheless. Great job all around by the 5:30 AM crew.
10:09; 75# ring rows (hand), bench dips
16:10 #95 (6/4; 5/3/2; 4/3/1/1/1) strict pullups (3/2/2; 3/2/2; 3/2/1/1)/bench dips
nice job on the HC!
7:05 Rx pr from 7:12
MUs: unbroken
Cleans: 10,5-5,10
13:25: 65#, 1PU/6BBPUs & dips
It’s not about my time today (it was 17:XX?). It’s more about getting 15 BMUs in the WOD, which I have not come close to before. BMUs are getting close to being “on demand” which is where they need to be. Maybe someday soon, I can break the ring MU barrier in my head.
19:49 rx. Thanks Willis for the kick in the pants.
Incredible work today!
Awesome job today! Very impressive!
19:37 Rx (PR). If you haven’t watched this video from back in the day, you have to YOUTUBE it and watch. Nasty Girls- I think it’s like 13min. So worth it. Love this wod.
12:34 (I think) – 115#, MUT
11:18 – green band strict(ish)/dips, 75#
11:13 MUT and 75#
Amazing work by the 5:30 class!
13:25 Rx
12:15 Rx
MUs – 5,2 – 4,1,2 – 4,1,2
Cleans – 10 – 8,2 – 8,2
I’ve done this one ever since I started crossfit 4 years ago, and its been a great benchmark.
11/22/13 12:58 with Bar MU
7/14/14 17:24 Rx
8/22/15 15:26 Rx
7/6/16 12:53 Rx note for next time. don’t go too big on MU in round 1! It was awesome to link 5, but 2 fails in round one was costly. (1: 5, 1, x, x, 1. 2: 3,2,2. 3: 3,2,2)
I’m still feeling it at the office. wow.
Way to go buddy. MU’s looked strong
10:18 – chest2Bar & banded dips, sub for MU
7:56 MUT
13:11, blue band strict pull-ups & red band dips on rings, 80#
9:45 AS/RR+bench dips/KBS 44#
12:34 green band (1) blue band (2)/dips
115# cleans
Could/should have gone heavier w/cleans given I used bands for my pull ups but form was good on cleans.
Mile run post WOD 7:34 (tied PR)
10:08 95# PUs/Ring Dips blue band
13:56 with MUA, 10 total MU
13:34; 7 pu 7 ring dips; 115#
14:30 – blue band kipping pull ups and bench dips, 65# cleans. Marked improvement from last August. I did 20 minutes at 55#!
Catacomb Crossfit
10min AMRAP
10 Front rack lunges (85/55)
20 Lateral bar jumps
10 rds exactly (45#, 16 step overs – just realized now as I’m posting that I shorted the step overs!)
5×5 across DL 150#
40mi bike ride 2300ft gain, 2150 drop. 2loops of a big slow climb and an awesome winding descent!
Holy glutes!!!