WOD
A Muscle up Progressions
B. 4 Rounds
Max BW Bench Press
Max 500m Row
Max 400m Run
2 min rest BT Each effort.
Sport
A. Bar Muscle Ups 5×5
B. 4 rounds
Max BW Bench
Max 500M Row
Max 400m Run
rest 2 mins b/t each effort.
C. For Time:
75 KB Swings 2/1.5
75 Burpees
This one was brutal!
Yikes! But I loved it.
Back Squats (2 Pause, 3 regular) 4×5 all at 170lbs
A. MU Progression
B. Bench @ 85lbs: 7-8-9
Row: 1:56- 1:58-1:57
Run: 1:50- 1:50- 1:57
C. 75 1.5 pood Russian Swings
75 Burpees
8:44
Sport:
A. Worked on stringing them together. Got a couple good sets in. Finally starting to get the hang of it.
B. 10-11-11 @ 105#
1:54-1:56-1:56
1:44-1:49-1:44
C. Done
WOD done bench was
30 some at 65
19 at 85
9 at 105
More or less finished 500 m and run within 2 min
75 25lb kb swings at home
75 burpees
Didn’t time it. Just muddled thru it