WOD
2018 Regional Event 3
9 Muscle Ups
50′ Handstand Walk
36 Pistols
9 Muscle Ups
50′ Handstand Walk
45 Pistols
9 Muscle Ups
50’Handstand Walk
54 Pistols
WOD Guidance & Goal: xThis is a high-skill bodyweight workout. Choose movement scales that are challenging. For example, if you can’t do ring muscle ups, do bar or banded bar muscle ups. Or, do chest to bar pull ups and ring dips. There is a 13 minute cap on this workout.
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BARBELL CLUB
3 Snatches
every 2 minutes at 85%
Back squat
3×3 at 90%
2 rounds at time cap.
KPU+dips/WW/pistols
Feeling the affects of last night’s WOD…
13:31
Red band spu
Hs shoulder taps
Air squats
In 2nd Round of BMU (38 pistols, 9/3 green banded bar muscle up. HSS shits, pistols to a ball.) So fun! First BBMU!
Congratulations Brett! Wish I’d seen it!
Nice job Brett!!!! See, not scary up there!
What’s an “HSS shit?” I bet I could do that if I ate the right combination of food.
nice job!
14:40, KPUs r&p band/dips (GHD), WWs, AS
Happy Birthday Scott!
13:10, RRs, 15# DB press, ASs to bench
25’ of third hsw at cap
Subbed box stepup for pistol
And 5 strict rmu per rd
El Guapo
15:00 cap finished 35 pistols second round. C2B Pull-ups
17:30 finished 45 pistols (9 BBMU/A, pistols to ball).
15:43. 6 mu/20 taps/18-22-26 pistols
BBC. 90# Snatch
Bs 3×1 190
Hbd Scott!
2+2 rx
All except final pistols. BBPUs, RBRDs, WWs, 24” box ‘pistols’
Just under 2 rounds at cap — finished last few pistols within the next minute.
mods: kpu/rd with a couple of c2b thrown in; 24 pistols 1st round and 36 pistols 2nd round.
Made it to 18 pistols on 2nd round
6 muscle up attemps (switched to green band after getting 1/6 on 1st round), 3 on second round
pistols to ball
Made to RD 3 4 C2B
Purple band C2B/dips
Wall walk
Rig assist pistol
Great Barbell with Pete
125# snatch/275# back squat
Great coaching today Jackson. Thank you!
Finished 3rd round of bandedCTB and dips.
Pistols to Rig / Shoulder taps.
Untimed
10 rounds:
5 knee pushups
5 pull-ups
5 seated 20#db press and box dips
did 18 muscle ups…. and some other scaled stuff.
2+ 85 4 bmu/round some without band some with purple/ pistols with10# plate on right 15# left
2 rounds + 4 MUs, w/wall walks(5)
13:09
3 Muscle Ups
25′ HS Walk
24-30-36 Pistols
At 15 min cap…2+48
18 GHD’s
24 20# med ball side throws (12 each side)
10# plate under left foot only (did some w/out plate too but depth was questionable).
Was in second round of pistols at 15 min cap (on #15 I think?) finished round of 45 pistols in the next minute
C2b and 3 wall walks
Capped on 3rd round – 14th pistol
Pull-ups blue band
Bench Dips
Pistol on box
5 hand stand attempts
Welcome to the board Bryan!!! (and welcome to Daybreak!)
5 BMU/ring/50′ hs walk/mb V-ups
at cap 3rd round, 25ft hs walk
Made it 11 pistols into Round 3
KPU + lavender band dips
Walk to walls
Barbell- backsquats @ 185
Thanks Jackson!
AMAZING! So proud of you…wish I had been able to stay to witness the squat!!!
13:10 9 c2b/rd, 5ww, rx pistols