LAST DAY TO SIGN UP FOR INTERNAL COMPETITION IS TUESDAY!
We have to finalize teams, so Tuesday is the deadline!
“Love Runs Out”
AMRAP 12:
9 Calorie Row
6 Overhead Squats (135/95)
3 Muscle Ups
Post Rounds to Comments.
Workout Courtesy of Sherwood
Specialty Class
10 x 200 Meter Run
On the :90
5 rounds 5 reps rx starting at overhead squats. Everything unbroken…but failed 4 attempts on the 2nd round of muscle ups. Dont know what happened there.
5+2 @ 115. All sets of OHS unbroken which was awesome! Getting closer to being able to hit 135 in wods. Muscle ups felt great. 3/5 sets unbroken. 530 am killed it!
3 rounds + 15. 90#. CTB/RD’s. OHS felt really good. This was a goat day for me
“Love Runs Out” – 3+9 with red band C2B + Ring Dip (3×3 for 9 each set) and 55# OHS.
4 rounds – 95# OHS, PUs and Dips instead of MUs. Zev is a MU inspiration.
“Love Runs Out” – 4+9 [95# OHS and they need a lot of work]
“Love Runs Out”- 3+15 @115#.
I think this might be my first RX muscle up workout. I’ll just save all of you the time of figuring it out for yourself and tell you to always assume Mel is right. Train in the right way and this damn nutrition thing. It seems to work 🙂
Amen.
Michele – so cool to see how “easily” you moved through the WOD – especially the muscle ups! You are definitely one of the DCF women I look to as an inspiration for motivation. Nice work today!
“Love Runs Out” – 3+10 @ 95#
Scaled the squats…legs still destroyed from “Thompson”. Feel really good about not failing a muscle up. Monday off to a good start.
Love runs out: 3 + 13 45# PU gr&rd band + 1600 m run. 45 HgD(?) sit ups
“Love Runs Out” 2+23 #45 PU with a baby jump to help, dips with red band.
* Now that it’s fall and the weather is cooler, I have a new goal.. #MoreMuscle Come Join me post WOD for a few extra sets of Pull ups, Sit ups, Push Ups or any area that need to be improved… #pursuebetter
Post WOD
BS off Rack-
75# 4 sets @ 10
85# 2 sets @ 10
95# 1 set @10
100# 1 set @10 PR
Bench press:
45# 2 sets @ 10
55# 2 sets @ 10
Total 100 sit ups 25# DB sets of 20
Total 50 Push ups set of 10 on the minute
Total 50 Pull Ups strung 5 together at time on the minute PR
Hey Sherry – if I had known that’s what you were doing… Sign me up! I can only make it Mondays but I would be happy to join you!
Love it… FYI.. “You look Marvelous Darling” Can’t wait to see you in some cute Lululemon pants, short or what every.. Time to debut that new body… Work it girl…
🙂
“Love Runs Out” 3+ 23, 15#, blue band
“Love Runs Out” 3+16, 55#, gr band
3+15 Rx
great job 12:30
4+9 115# OHS, MUAT
All OHS unbroken and felt strong. Definitely shooting for 125/135# next time…
Specialty Class (10x200m runs on the :90) :37/:38/:39/:42/:42/:43/:46/:46/:46/:42
Going to feel these…
Specialty class 10×200 sprint- 49,53,57,104,105,106,109,112,109,105- tough but I finished!
Specialty class 10×200 row 44,46,46,47,48,49,49,49,49,50
3 rounds + 4; 15# BB, blue band PUs
2+18 (55#, 3×3 strict PU and banded RD) got hung up on the pull ups.
plus, 100 abmat sit ups
Specialty Class: 10x200m (:43, 47, 50, 54, 0, 53, 60, 0, 57, 56)
Love runs out – 6+ 16. Started at OHS. I wanted the last two calories so bad… Just ran out of time. Nice work 5:30 and it was nice to see Rap back at 5:30 for a change!!
2+15 with 65# OHS, 3×3 red band strict ctb pull-ups and unbanded strict dips. Managed to do 12 reps of pull-ups/dips in the first round. Back to elementary math for me! Plus 50 strict burpees for the challenge.
5+4 with 110# OHS –also did the specialty work but with a row instead of run — all 10 round between :43.5 and 43:1
Love Runs Out – 2 + 8? (row, ohs, 3 gbctb, 3ghd dips)
All yes – thurs, fri, sat, sun
Ohs 35# best I’ve felt on this movement thanks Mel!
6+2 rx. Good chasing the ‘stoff’ tonight. But alas, couldn’t catch him…
Love Runs Out- 4 rounds (45#, 3×3 strict PU with red band)
Love runs out at 115#, 4+7. No failed muscle ups.
awesome Keith! nice work!
Love Runs Out: 3+9 (65#, Pu’s)
Love runs out — 3 + 15. (45#, blue band PUs, ring dips). Not exactly proud of the weight, but I did feel like I really got the form down correctly in the end.
Specialty Class (10x200m runs on the :90)
:39/:40/:41/:43/:43/:41/:44/:46/:47/:43 –> Ate David’s dust 8 out of 10 times…
Good job all! Awesome class.
10×200 45,46,48,46,46,47,48,49,48,46
Love Runs Out 3+15 (#85, Red band Strict C2B, JRD)
was scared of 85#, Mel gave me the confidence to do it and do them straight. Next time #95
3+16
2 PR’s for me today… Stepped up 20# to 95# on the OHS and got 10 MU’s! only 2 failures
Love runs out – 2+ 4 cal. Used red
Band for strict c2b attempts. Only actually hit one. These need lots of work. Rx ring dips and 65# ohs
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