WOD
“Hold My Hand”
3 Rounds:
21 Calorie Row
15 Box Jumps (30/24)
12 Cleans (155/105)
6 Muscle Ups
3 Rope Climbs
WOD Guidance & Goal: Another long workout!! Aim to complete the row in :60-:90, keeping your stroke rate low and output high. Choose a weight for the cleans you can complete 4 in a row. Muscle up scaling options will be bar muscle ups, transitions or 6 pull ups + 6 dips. Rope climbs are with feet from the standing position.
Post Time to Comments. Compare scores HERE.
24:17 BBMUA
(failed all, not my day today on the rig!)
22:12
24”/95#/kpu (my first time being able to link them!!)+dips/rope climbs (finally figured out how to wrap my leg.
Congrats!!!
23:21 95# (4/4/4 then 5/4/3 on last 2), 6 CTB and bench dips
2+51 at cap (30 min). 135#
This workout really didn’t seem so bad on paper…. but oof! ? maybe because I was looking at the movements in isolation. Fun one
23:47 #95 strict pull-ups and push-ups
19:48 bike/kbs/hc 85#/bbmu/rope
2+54 at cap. Mods: 115# cleans and kpu/ring dips.
Finished in 21 min last time I did this but I was doing 24″ jumps. I did 30″ today and getting down from the box each time chewed up a lot of clock (it’s not easy being a midget!).
20:39 step ups/ 85# hc/ spu black band and bench dips/rope pulls
21:31 3 purple bmu/round
95# cleans
20:37; muscle up transitions for shoulder
Great grind and crew is always a reminder of why I’m at Daybreak: the supportive community we have to push one another and to have fun!
You said it
22:56rx
21:51 BMUs
17:29 24” box, kpu/rd, ww for rope.
19:28 rx
(about a min off PR)
17:31 75#/Black band SPU/dips
22:18, 20” box jumps, 85#, BBMU (green band, 3,0,3)
19:16 135# and BMUs (first round sans band, and rounds 2&3 with purple band). Said a prayer before my box jumps and it paid off… Shin is intact!!!
18:51
15 calories
12 step-ups
9 cleans 65
6 bench dips/green band put
3 rope sit-to-stand
I’m baaaaaaack!
18:52 (BMU)
16:51rx