Fitness:
A.) KB strict press – 5×5
B.) For Time:
30 KB swings
15 pull-ups
24 KB swings
12 pull-up
20 KB swings
10 pull-ups
Performance:
A.) Strict press 5×5
@ medium weight no miss
B.) 15-12-9
Power clean (135/95)
Pull-ups
Competitor:
A.) TNG push Jerks – 5×5 – Medium weight
– no misses not a max out, from ground
TNG – bounce off shoulders, rest at lockout if needed not in the rack position
B.) 7-6-5
Power clean (225/155)
Muscle up
C1.) DB Strict press 5×5
C2.) 5×10-15 GHD’s or 5 sets 1 min plank
Performance
A. 55, 60, 65, 70, 70 (failed on last rep)
B. 6:17 (85#, green band)
After class 2×25 10# weighted sit ups
Spicy.
95-110-110-110-110. Shoulder knot pinches still. So annoying!
Comp wod Rx 12:10 Nic said…didn’t see the time. Squat cleans would’ve been easier. Power cleans were so ugly because they hurt my ankles.
Most muscle up were in 2-3s but at the end I resorted to singles.
Performance
A. 45-45-50-45-45
B. 15-12-9 @50; blue & red banded pullups
5:51
Sport:
A. 95-105-115-125-135
B. Had to stop with 1 MU left to go b/c hurt shoulder. 9:20 at that point. Soooooo frustrated!!!!!
Performance
A. 55 x4, 60 x1
B. 6:50 – 75#, a few PU’s with skinny red band during the set of 12 and the rest unbanded
Still working on stringing PU’s together – it’s hard to get more than 2-3 at a time
A. 95, 100, 105, 105, 110
B. 8:01 @ 115 lbs and red band pull-ups