NEWS
SPINE/BACK SEMINAR: Tomorrow at 10am is FULL
WOD
“Going Bad”
AMRAP 20
5 Muscle Ups
25 Sit Ups
400 Meter Run
WOD Guidance & Goal: Do transitions or 10 ring rows as scaling options for the muscle ups. Move quickly through the sit ups and run at 1 mile PR pace. Target 3-5 rounds.
Post Rounds to Comments.
ENDURANCE
30 min
1 min hard
1 min moderate
1 min easy
3+2 rx
5+130 transitions
4+5, transitions- thanks Mel!
4 +128 bmu
El Guapo
5+185 10 ring rows from bench
Good to be back after being in Sick Mode.
5 rounds at 20:05. RRs
4+228
Strict pull ups
5+13
5 strict pull ups
4 rx — took a little while to warm up the rings on this one.
2 bmu
10 RR instead of MU; 5 rounds + 35 reps
3+129 bma got 3/4/5/4
3+26 Rx
round 1 & 2 rx
rd #3 – 4 MUs and couldn’t get #5
rd #4 – 5 MUs @ 20 min
sore chest and shoulders from bench, burpees and HS tabadas + runnig in cold, made me feel like I couldn’t get lose on MUs. that’s y excuse anyway.
Agree 100%.1st round was a disaster! Then got better….
3+9
400m ski erg and 3 muscle ups
4+130
5 spu with red band (sometimes chin not over)
I rx’d tbe shit out of those sit ups
300 m 1-legged rowing
5 + 235 Strict PUs
4+180, MU transitions from knees
5+30, CTB
4+130 transitions
4+30 RR with feet on bench
5 + 335. Ring Rows.
5+9
10 ring rows per round with feet on bench
4+22 – 15 rr’s 400m row
4+130 transitions
4+29 transitions
4+255 ring transitions from a sit and row
5rx
5 + 330
Transitions