Ninja, Shrieky & Sarge
A. High Bar Back Squat 60% 1RM; 8 x 3 reps @ 20X0; rest 60s
B. Muscle-ups amrap(-1) x 2 sets; rest 180s
C. Ring Dips 6-4-2-6-4-2; rest 180s
D1. AMRAP(-1) HSPU x 3 sets; rest 180s
D2. 25 Chin-ups unbroken x 3 sets; rest 180s
M2, Yogi, JPod
A1. Ring Dips (add weight if possible) 6-4-2-6-4-2; rest 120s
A2. Weighted Chin-up 6-4-2-6-4-2; rest 120s
C1. AMRAP(-1) HSPU x 3 sets; rest 180s
C2. 25 Chin-ups unbroken x 3 sets; rest 180s
A. Back Squat 8x3 @ 170#
ReplyDeleteB. Muscle Ups - did 2 and 3. Didn't want to push too hard, wrist is still nowhere near close to 100% but they felt easy.
C. Ring Dips - did these weighted as follows:
6@25#/4@30#/2@35#. Kept the same weightings for both "waves".
D1 HSPU - still can't load my wrist this way so did them on fists. Only did 3 sets of 2 to get the shoulders going.
D2 Chinups. Set 1 UB. Set 2 15/5/5. Set 3 10/5/6/4. The last set was terrible.
A. Back Squat 8x3 @ 90#
ReplyDeleteB. Muscle Ups - did 1 strict, then 2 kipping(not consecutive) These are feeling better
C. Ring Dips - Did all at bodyweight except the last set of 2 which I did with the vest.
D1- HSPU - 5, 7, 7...Didn't feel as good as usual-I was fried from the dips
D2- 2 sets of 25 unbroken and then did 30 unbroken on the last set just to see...these felt easy still
Not a stellar WOD for me today.
ReplyDeleteA1. 4/2 BWT, 4 BWT, 2 with vest
A2. 4/1/1 BWT, 4 BWT, 2 with vest
Totally missed the part about doing this twice, oops :)
B1. HSPUs 3 sets of 5
B2. 3 sets of 10 unbroken (1st set chinups, 2nd mixed grip, 3rd pullups)
Did a fourth set up pullups with the "proper" grip just to make sure.
I think I have finally gotten through my mental block with my grip.
Tried to go back for some more ring dips but my shoulder was done for the day.
Nic, you are my pullup hero.
I was falling asleep on the bus on the way to the gym but I got more into this WOD as it went on.
ReplyDeleteA1.ring dips BWT 6,4,2,3,2,2
A2.chin up strict BWT 5,4,2,3,3,2
B1. HSPU to 1 ab mat 4,4,4,4,4,1,3
B2. Chinups - practiced kipping with a pronated grip 6,6,5,5,5,5,3,2
I did extra sets since my numbers were small.
A. Back Squat 8x3 @ 165#
ReplyDeleteB. Muscle Ups - did 5 and 6. Felt Great!!!
C. Ring Dips - did these weighted:
6@40#/4@40#/2@40#.
D1 HSPU - Terrible...sholders were burning from MU's. 3 and 3
D2 Chinups. 3 UB