7 RFT
7 fat grip DL 135
7 dog bone pull ups

8:17


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Option B:
30 American Kettlebell Swings (53/35)
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
800m Run

9:28 Rx'd


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Pull ups n Pain

5 Rounds for Time:
5 Ring Dips
200-Meter Run
10 Pull-Ups on Pull-Up Ladder

Pull-Up Ladder
Round 1: Weighted*, full range of motion
Round 2: Weighted*, kipping
Round 3: Bodyweight, full range of motion
Round 4: Kipping, chest-to-bar
Round 5: Kipping, standard

13:56

Weight was 40lb KB then a 35lb plate. Need a better way to hold the weight to make this go smoother and faster. Will repeat.

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ption B:
As many rounds as possible in 12 minutes of:
200m Run
15 Toes to Bar
10 Cleans (135/95)

3 rds plus a run. Felt like I had to poop.


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7 RFT

7 fat grip DL 135
7 dog bone pull ups

9:36


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Option B:
Every 3 Minutes for 18 Minutes
Sets 1, 3, 5:
250m Row
40 Double Unders
20 Sit-ups
Sets 2, 4, 6:
200m Run
15 Wall Ball Shots
8/5 Strict Pull-ups

Didn't Finish all the sit ups in each round I'm still very tired from being sick


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Sit-up, Cindy

20 min AMRAP

5 strict pull ups
10 strict push ups
15 squats
20 ab mat sit ups

8 rds plus 1 pull up

Been really sick with a stomach bug over a week. It was to the point I actually saw an urgent care and had to get an IV with 2000ml of fluid.

This was my first WOD back and I got a new abmat so I had to use it. Pretty weak right now but it's a good feeling to do something.

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50 DU's buy in

5 rds:
6 MU
30 abmat sit ups

50 DU's buy out

16:09

MU were without a false grip. Good practice. I want to keep practicing this way.


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As many Rounds as possible in 14 minutes of:
3 Chest-to-Bar Pull-ups
6 Front Squats (135/95)
24 Double Unders

11 rds plus 3 C2B.




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WOD:
Complete the following for time:
9 Bar Muscle-Ups
21 Push Jerks (115/85)
7 Bar Muscle-Ups
15 Push Jerks (115/85)
5 Bar Muscle-Ups
9 Push Jerks (115/85)

10:03 Rx'd

I need to practice MUs more. And do shoulder mobility.


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5x3 push press at 80% (185)

20 rds of 30s on/30s off

2 T2B

Increase by 2 every round.

Seems to be effective in stringing them together.

Mobility work


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“Sisson”
Complete as many reps as possible in 20 minutes of:
1 Rope Climb (15ft)
5 Burpees
200m Run

9 with a 20lb vest. RIP.


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Bar muscle up practice the trick is the second pull like the clean or snatch. Someone needs to drill that into my head.


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Hang Squat Clean
Work up to heavy single for day

WOD:
“CF Open WOD 11.4″
Complete as many reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (115/85)
10 Muscle-ups (sub chin-ups and dips)

225 fail at 245

11.4

1 RD plus 1 burpee


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Fore arms are shot. My WOD is shot and I suspect this will go on for several weeks


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Strength:
5x3 Back squat (65% of 1 RM)

WOD:
Complete as many reps as possible in 15 minutes of:
1) Minutes 1-5:
10 Snatch (135/95)
30 Double Unders

2) Minutes 6-10:
10 Snatch (95/65)
30 Double Unders

3) Minutes 11-15:
10 Snatch (75/55)
30 Double Unders
Score = Total Reps Completed In The 15 Minutes

254 but we rested the first minute on rds 2 and 3


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“Helen”
3 Rounds:
400m run
21 Kettlebell Swings (53/35)
12 Pull-ups

10:09 Rx'd

Not a P.R.
Previous 9:58


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Breaking muscle gymnastics week 2

I'm starting to realize some of this is fluff

50 strict toes to bar. Untimed. I'll see how this affects tomorrow to gauge whether or not to increase the reps. This was fairly easy though broken up


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Strength:
1RM Deadlift

WOD:
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/63)

385 P.R.

16:58 Rx'd. Not sure if it's a P.R.


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5x3 OHS

185 at 80% 1 RM


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