New hour in Williamstown:
Saturday 9:30am
Mo
Big Dawg
Kevin, Wendy, Steve, Doug, Justin
Jen C
ADVANCED
Training:
"Elusive - ADV"
25 Min/AMRAP
3 Good Mornings 95/65
5 Pull Ups
10 Sit Ups
10 Hard Pulls - Rower
FIRE-BREATHER
"Elusive"
Training:
25 Min/AMRAP
1 Good Morning - Tough
2 Muscle Ups
5 GHD Sit Ups
10 Hard Pulls - Rower
Post rounds and thoughts to comments.
Training Notes:
The goal is to focus on each movement separately and definitively. You are NOT going AFAP. Your work output should be consistent across the 25 min. You are to work on Midline Stabilization, Vertical Pulling/Pushing, Core and Coordination.
Good Morning - Take bar off of the rack to your back rack position. Bend at hips with slight knee bend. While maintaining a solid lumbar, get your upper body parallel with the ground with your weight in your heels and then stand upright.
Muscle Up - Work on technique if unable to complete
Posts
13 comments:
FB: 10rds(135lb)
I got my very first muscle-up today!!!!
Congrats to Matt and Keith on theirs as well!
Time for Sheri and J to get up there I know you both can. See you guys on Sat.
Congrats Brandon, Keith, and Matt on your muscle ups!
Fb:10rounds. I used 75# for the good mornings. That was my first time doing those. As for the muscle ups, I used lower rings and the 20" to put my feet on.
Great work everyone!
Brandon, Matt, and Keith awesome, awesome job today!! WOD: rx'd 10rds
Brandon,matt and keith congrats that was awsome to see.
adv 115 8 rds
Mo, I've never seen anyone enjoy the erg so much!
Big Dawg love the intensity!
Kevin, I had to wipe away a tear from my eye. I don't know if it is the camera angel or what but your hips look fully open!
Jen C, inspirational!
congrats to those who got your first MU tdy.
WOD: 13rds+8 first few rds of Good mornings t 95, then a few at 115, then a few at 120
WOD: FB(85lbs)subbed the muscle ups with 6 pullups 2 ringdips(purple) and actually did the GHD situps today!! 9rds +1+6pullups/2dips...this was tough, my hamstrings, ass, and back are going to be sore tomorrow, I just know it! Great job 430..was nice working out with all of you, awesome coaching Mark!!
Congrats on the muscle ups today!! Brandon, so sorry I missed it..wish I could have been there!Guess you'll have to do another one tomorrow!:)
Congrats on the MUs W'town!
Awesome job, 3:30! Doug, hope your dome is ok! Justin, great coaching and help! Thank you :)
FB: 85lbs, MUs w/single 9rds +1 GM
wow, some display in WTown this am, one is awesome, two even better, but three? I was almost ready to give it a try, awesome job Brandon, Matt, & Keith!!
Fun one today, got 8 rds, 2 @ 95, the rest @ 115lbs, great job 930, see yas t'morrow!
Thanks Michelle. You were a great nurse! Dome is good.
Didnt count my rounds although I probably should have.
Kept a pretty consistent pace. Rower was usually around 132. Failed twice on my last muscle up but got it at the last sec.
Sam strict muscle ups were beast!
Great Job 330! Great times!
Justin , did you notice by Kevin opening his hips you are actually able to see me in the back round by the door!
congrats nick on your first muscle up! josh is gonna be mad he missed it! i wish i saw it too, but i was there!!
FB: 11 rounds, would have been 12 but i needed 3 more rows :/ first 8 rounds i did 115# for good mornings, last 3 ar 105#. subbed MUs with 6 PU/2 ring dips with a purple band.
great wod, i ran 3 miles after ;)
Oh yeah used 155 for the good mornings. Definitely liked the movement. Felt like it's going to help me keep my back position in O lifts. Tough
FB: 8rds(?)
95 lbs, red band for muscle up.
Great job 4:30.
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