Ninja, Shrieky & Sarge
A. High Bar Back Squat 55% 1RM; 10 x 3 reps @ 20X0; rest 60s
B. Muscle-ups 2-3 unbroken x 5 sets; rest 180s
C1. 20 Ring Push-ups x 4 sets; rest 120s
C2. 20 Chin-ups unbroken x 4 sets; rest 120s
M2, Yogi, JPod
A. Power Snatch from knees . Squat Snatch from knees 1.2 x 4 sets; rest 180s
B1. Ring Dips (add weight if possible) 2-3 @ 22X2 x 5 sets; rest 90s
B2. Weighted Chin-up 2-3 @ 31X1 x 5 sets; rest 90s
C1. 20 Ring Push-ups x 4 sets; rest 120s
C2. 20 Chin-ups unbroken x 4 sets; rest 120s
A. 85#x3x10-Felt fast and easy
ReplyDeleteB. Was having trouble locking out my muscle ups again..not sure what is going on here
C1.12,3,3,2/10,4,3,2,1/6,6,2,2,1,1,1,1/5,3,3,2,2,2,1,1,1...concentrated really hard on not snaking
C2. 4 sets of 20 chin-ups unbroken and easy
This whole WOD felt better than last week (maybe better I wasn't rushed)
ReplyDeleteA. 55#, 65, 75, 85 starting to get the feel for these again :)
B1. 2 reps for all sets (improvement over last week) These felt strong today, I know I could have gone for 3 reps to start, but I wanted to make sure I got 2 for all sets
B2. 2 reps all sets (8lbs x 1, vest x 4) same as above
C1. 4 sets of 10 unbroken
C2. 3 sets of 10 unbroken, last set 8,1,1
My shoulder was smoked after this WOD last week, so that's why I cut part C in half. Going to see how it is tomorrow. Felt stronger today compared to last week :)
A. 65, 70,75,80# still need to work on techique.
ReplyDeleteB. Ring dips did sets of 3 and weighted pull ups did 3 reps with 2.5#
C. Ring push ups did sets of 10 and pullups did 6,11,9,8.
I think I felt stronger this week too.