A. Front Squat 1 1/4 - 5, 5, 5, 5 rest 2 minutes @ 65-75%
B. EMOM x 10 - 1 Halting Clean DL + 1 Clean @ 70-75%
C. Front Rack Step Up (Double Kettle Bells in Rack) 3 x 8/Leg rest as needed
D. GH Raise - 3x Max Reps
+
15-12-9-6
Front Squat 165/105
Muscle Ups
A) 225
ReplyDeleteB) 225
C) 35s to 24 inch box
D) 30, 24, 15
E) 14:01. Think this is only the 2nd time I've done MUs since the open
A. 4x3. 245
ReplyDeleteB. Done. 215
C. Skipped
Did one of my comp Wod
On a 2 minute clock from floor. Front squats
10 at 135
8 at 155
6 at 185
4 at 205
2 at 225. At 2 minutes
Amrap 3
30 du
16 pistols. 122 reps
D. 3x10
Then 30 muscle up for time.
4:02 did real muscle ups.
A) 150#
ReplyDeleteB) 120#
C) 26's to 20 inch box
D) sub glute bridges at home
E) 14:49 subbed mu's with light banded ring dips and c2b
A. 105
ReplyDeleteB. 105
C. 26s to 20inch box
D. My back sucks so 2x20
E. 8:20 105 and butterfly pull-ups (for the first time ever)