REMINDER
- No Yoga this week (Wed or Sat)
- Join us this Friday, June 26th, after the 5:30p class for a potluck food and beverage send off for Coach Kate!
- AND…. XL tee shirts are in. Get them now!
WOD
AMRAP 20:
400 Meter Run
7 Muscle Ups
Post Rounds to Comments.
Griff: 10:49.3 at the Weston High School Track. PR over last time by 59 seconds. Just realized I was not doing it Rx. Did 800, 400 backwards, 800. No 400 backwards at end. Tabata hollow hold after party
The Maker- 7 rounds, 2 strict PU, 1 on the last round. First time connecting pull-ups.
Great job on those pull-ups Amanda!
7 rounds
3 pull ups red band/round
“The Maker” – 3+404
Not quite Rx on this one. No failed muscle ups but there were definitely a few where I just didn’t establish full lockout on the hang. Need to keep working that. I did link 3 on the first and 3rd round and 4 muscle ups on my 4th.
“Mel Special” 5 rounds 15 cal bike / 20 air squats/ 12:37
5+404 rx. muscle ups went 7/ 5+2/ 7/ 4+3/ 6+1/ 4.
“The Maker” 5 rounds + 4 calories, bike for run – 15 calories, red and pull-ups, 8/ 8/ 6/ 5/ 4
3+4 not Rx. mixed in some MUAT because they were failing me. frustrating – i picked up bar muscle ups and now am having huge issues with my ring muscle ups. need to work on the kip. a lot of work.
3+404
The Maker – 4 Rounds — 3 attempts and 4 transitions… finally feeling okay to swing on the rings, need to figure this one out. thanks Mel for the cues!
The Maker – 4 Rounds — 3 attempts and 4 transitions each round… finally feeling okay to swing on the rings, need to figure this one out. thanks Mel for the cues!
The maker – 4 + 4/5 MUAT per/round. Got a total of 3 – that’s a PR in a wod for me!! Thank you for keeping me calm Kathy Clarke!!!
The Maker
5 rounds + 4 row ups
The Maker: Participated… Getting more comfortable with the kipping swing for MUs. Pushed the runs, since that was the majority of my WOD today. Someday.
3+200m rx
4 +400 Rx.
Hands still pretty ripped up from Saturday’s TTBs
4 + 400 with MU transitions.
6+400 (20:18time). row/ 4 pull-ups with blue band/rd.
7 – 32 Red Bands pull ups total. 5/rnd ran out of time on last.
6+100 rx – all muscle up sets unbroken
Great Barbell tonight!
40 yard dash – 5.06 (definitely more in tank)
Vertical jump – 9’8″
Broad jump – 8’5″
Max bench press at 155 – 10
Max watts on erg with 5 pulls – 720 something
4+400. Rx. Stuck with singles I’m first 3 rounds. Then went 3/2/2 in Rd 4.
muscle ups looked great today bud!
4 + 400, did green and red band pull-ups, 10/round
6 rounds run (7,6,5,4,4 pull ups)
5 plus 400. Did row for run and 7 strict pull-ups with green band each round.
6 + 400 (finished that last 400 in 21:13) and MU Transitions.
1) EMOM 20: odd 3 TNG squat snatch (135); even 15 sit-ups
2) The Maker: 5+300 rx
6 + 400m (20:41 to finish the last run) MU transitions
400 x 6 with max unbroken strict pullups (red band) after each run: 8 / 7 / 7 / 8 / 9 / 2 (got the last 2 in as time ran out coming in from my last run)
6+2 20 cal on Aero and 7 C2B
4 rds with 4 MU attempts