“Goodbye”
50 Over The Box Jumps
30 Power Snatches (115/80)
10 Muscle Ups
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Specialty Class
Back Squat, Deadlifts and Bench… Oh My!
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Mike A
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“Goodbye” – 13:24 Rx
Absolute progress. A year ago, when we did this on 12/10/13, it took me 10:42, but I did pull ups and ring dips instead of muscle ups.
Those last 3 muscle ups today took me about 4 minutes. Great energy this morning.
I read your post from last time. I was waiting to see you get this done Rx. Nice job.
Thx bud! Blast this one today!
well done sir — great to watch you just crush it 🙂
Specialty Class – 12/9/6 (225# back squat, 185# bench, 275# deadlift)
14:48
“Goodbye” 9:30 35#, box jumps/stepups, ring dips and PUs for MUT
9:41, 45#, MUT
9:24 rx. mostly single snatches, need to stop always going for singles. muscle ups were 3-5-1-1.
Endurance WOD
30 Minutes Run or Row
Max Distance
Goodman’s Hill Run
41:43 … 4.2 miles
Nice work! Where’s the hill??
Chris W – your cheese is in the frig!! Thank you again for stopping by Saturday…I threw in a little extra of the stracciatella…enjoy!
10:48. Rx. Sets of 3 on the snatches. 3/3/2/2 on the MUs.
11:16 (115#, Blue Band MU)
Snatches were sets of 5 (finished Snatches at 7:10). Would really like to have MU’s next time we do this….
13:49 85#, MU’s 2/2 and 8 singles. Thanks for the push Cash. first time linking MUs.
Huge day for you today. Awesome.
13:30 75#, muscle up transitions with red band
11:05 60#, red band MUT
Endurance wod- 30:00 row: 5640m
Specialty- 12,9,6: 155#DL, 105#BS, 75#Bench. Partnered with Jess and Lynette, we were unsure if we made it thru 2 or 3 rounds?
10:04 RX
11:17, box step overs, 35#, MUTs. Snatches could have been a little heavier but i always worry I do them wrong and feel like my form is better when I go lighter, especially with such a high volume. but whatever.
Smart choice! LOVE that you MADE time in your day to get here =)
12:24 Rx – even though they were all singles, I was happy (relieved) to get out of my MU funk.
11:34 ( 70# with red band MUT). I know i should have worked on banded MU today but just didn’t have it in me. Snatches felt good in sets of 5, got tough at the end though.
Goodman’s Hill Run – 41:43 – 4.2 miles.
10:23 Rx
considering I had about 10 mins to warm up… and did it solo… i’m happy.
sets of 5 on the snatches… and I’m afraid I did 5 extra.
singles on the MU… one day….
fun one.
8:01 rx (1 min PR). Snatches = 5s. MUs = 1/2/2/2/2/1
Goodbye 8:34 1:54 off BJ, 5:12 off 65# C&J (10 then 5’s), 20 ground to tricep ext Via feet drive transitions.
Accumulated 3:00 tuck hold (:30, 3x:15) then :15’s and :10’s.
Gonna hit the 30:00 run or row tomorrow!
“Goodbye” – 10:16 Rx. felt good today.
Nice work Zev, that’s speedy
Goodbye – 10:05 #85, one legged MUT. After class I got my first muscle up. Then had to do it again for Mel. Boom. Progress.
amazing Nic! congrats!! guess you will have to do it again to show me too!!
Yes!!!
6:50 Rx — super pumped with this