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Thursday 04102014

9
Apr

Thursday 04102014

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Fitness 

A.  3 Sets NFT 

10 x Supine Ring Rows (Perfect Hollow Position) 

10 x Palms 2 Elbows 

10 x  2 Sec Pause Goblet Squat 

B.  4 Sets for Max distance 

2 Mins @ Row/Run/SkiErg/AB 

1 Min Rest 

Performance 

A.  3 Sets NFT 

3 – 5 x Muscle-ups or Progressions  

10 x Box Jumps (Max Height) 

60 Sec HS Hold 

B.  4 Sets for Max distance 

2 Mins @ Row/Run/SkiErg/AB 

1 Min Rest 

-Post results under comments

 

 

3 Responses

  1. Paul Bye

    Performance
    A. completed – MU progressions, 24″ box (jumped all of them), mostly 60-sec handstands
    B. Row (544m) – Run (3 laps) – Row (520m) – Assault Bike (12 calories)

  2. Megan

    Well, well, well, another beautiful WOD:) loved running. Now if I could just understand this MU business….

  3. David Muscarella

    Fitness:
    A. Completed.
    B. AB 11 cals, 400+m; Row 400m; AB 11 cals, 400+m; Row 458m.
    I got started a little late on my first row.