WOD
Muscle Ups
30 For Time
Cash Out..
WOD Guidance & Goal: Few ways to attack this workout. If you have consecutive ring muscle ups go for the biggest set you can do then chip away. If you have 1-2 at a time do singles. If you’re working transitions do the most difficult transition for 30 reps. Building strength do 30 strict chest to bar pull ups and 30 ring dips.
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ENDURANCE
3 rounds
200m-400m-600m
equal work to rest
Banded BMU/ half with purple half with green band
Banded bar muscle up attempts … so fun to try!
KPUs(red/pur band), ringdips (r band) Happy BirthdayBritt, Holly, and Pete! Great cake Ada!
Ring rows and bench dips
Deficit ring rows & ring dips
Cash out – holy moly! Quite a way to celebrate Pete’s bday!
Birthday trifecta!
Work on kipping.
Strict pu with black band
Did 2/3 of endurance wod-running-and had to stop bc OMG WHERE IS SPRING
11:17 Rx.
27 at 10:00 (6 PR). Set of 5 and then tried to keep them at every :20 which somehow didn’t happen.
What a cash out!
HBD to my fellow Aries!
Endurance WOD only today.
Happy birthday, everyone!
9:51 Rx making huge effort to lock out at the bottom
8:30 rx
HBD to all the Daybreakers today! A 3-fer!
Ring MU transitions, banded BMU, 30 KPU (10/10/5/5)
BBC from Monday – 7×1 FS 130#
Happy Birthday everyone!!!
30 strict c2b, a few were questionable- just touched the collarbone barely, so not sure? A few sets of 3 then sets of 2 and singles
30 hand release push-ups for dips
8:44 rx. Single bmu’s
I liked the snow more than that cash out
El Guapo
14 MU – Lots of technique work