Open Starts in 3 days, technically 2 days 19 hours and 55 minutes...(51 minutes)
Get your mind right.
Then get some sleep.
For reals
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| Ginny King |
Oly Strength
1. 15 minutes to find 1 RM OHS
2. 15 minutes to find 1 RM Jerk
Squat Strength
Front Squat
Warm Up 1 x 5 @ 80%, 1 x 2 @ 90%
Work Sets 2 x 1 @ 100%
WOD
Class WOD
Engine WOD
30 Muscle-Ups for time
Front Squat
Warm Up 1 x 5 @ 80%, 1 x 2 @ 90%
Work Sets 2 x 1 @ 100%
Class WOD
Engine WOD
30 Muscle-Ups for time
Non/New-Muscle Uppers
1. Spend 5 minutes today working on the Hip Pop,
2. 5-7 legitimate attempts at a Muscle Up, find a friend/coach to watch
3. 3 Round For time
7 C2B Pull Ups
5 Bar Dips
3 Jumping Muscle Ups
3. 3 Round For time
7 C2B Pull Ups
5 Bar Dips
3 Jumping Muscle Ups
You can find an example of Hip Pop to rings
in this Carl Paoli Video from 2:00-2:10
Post Results to comments:
Oly Strength
ReplyDelete1. 15 minutes to find 1 RM OHS - 285 10lb PR
2. 15 minutes to find 1 RM Jerk - 295
Engine WOD
30 Muscle-Ups for time - 4:30 Did 17 off the back, probably not a good strategy, but oh well
OHS - 125, 145, 155, 165, 175, 190 F x 3 Would have been 5# PR
ReplyDeleteJerk - 135, 155, 165, 175, 185, 195 (PR), 200 x 2 F both attempts. Boo.
Front Squat - 3 x 185, 1 x 205, 1 x 2 x 220 (F x 2). Then 3 x 3 @ 185#. Drew spotted me on the 220# attempts. It was complete failure, I stood up both times, but with some help. Technically that would have been a 10# PR.
Class WOD
As Rx'd
11:54
21 bar muscle ups complete! YAY!
Post Wod;
Four Rounds:
5 Wall Ball 20#
5 Ring Dips