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Ninja, Shrieky & Sarge
A. High Bar Back Squat 50% 1RM; 10 x 3 reps @ 20X0; rest 60s
B. Muscle-ups 2-3 unbroken x 5 sets; rest 180s
C1. 15 Ring Push-ups x 4 sets; rest 10s
C2. 15 Chin-ups unbroken x 4 sets; rest 180s
M2, Yogi, JPod
A. Power Snatch from knees . Squat Snatch from knees 1.1 x 5 sets; rest 180s
B1. Ring Dips (add weight if possible) 2-3 x 5 sets; rest 90s
B2. Weighted Chin-up 2-3 x 5 sets; rest 90s
C1. 15 Ring Push-ups x 4 sets; rest 10s
C2. 15 Chin-ups unbroken x 4 sets; rest 180s
A. 75#x3x10...Felt good
ReplyDeleteB. Not a good muscle-up day. I am going to chalk it up to crappy sleep and eating due to the election.
C1. Was able to do 15;15;10-3-2;5-3-3-2-1-1
C2. All unbroken and really easy! Love C2B
A. 140# x10x3...felt good
ReplyDeleteB. no muscle ups til my wrist is a little better, or we are in comp.
C1 and C2 all UB. Only did 3 sets though (sorry).
A. 140#x3x10...Felt good
ReplyDeleteB. Muscle Ups 2-3-3-2-3
C1. Unbroken
C2. Unbroken
Part C was pretty challenging.
Felt OK on the muscle ups but not super comfortable.
A.Built to 80# Power Snatch from knees and Squat Snatch from knees, but it wasn't pretty. NicB and StephenB helped me with my technique and I practiced some singles at 75# with better technique.
ReplyDeleteB1. Dips sets of 2-3.
B2. weighted chinups 2-3 built to 8.5#
C1. 10+5,8+7, 10, 10
C2. 9+5+1,15 but broken up, 3, 6, 8, 8
Was rushed for this WOD cause Josh decided to have soccer (the nerve)!
ReplyDeleteA. Built to 85# but it also wasn't pretty, dropped the last set to 75# for better technique. Brendan said I'm all arms on these.
B1. Dips 2,2,1,1,1 (my BWT was enough for these)
B2. Chinups vest for 2 x 5 sets
C1. 15, 9+6
C2. can't remember but only did 2 sets of 10 and they were broken. Ran out of time for the last two sets.