Skill:
Snatch
Work up to a 1 rep max
WOD:
"Muscle Ups/Burpees/Squats"
12 min/AMRAP3 Muscle Ups
6 Burpees
12 Squats
Post 1 rep max and rounds to comments.
Sub for 1 Muscle Up: 3 Pull Ups and 1 Ring Dip or 3 Pull Ups and 3 Reg Dips
Wednesday, August 19, 2009
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13 comments:
Ummmm, and if you can't do a muscle up?
"By the power of Grey Skull..."
Hi D.T, If you can't do a muscle up they will replace it with pull ups/ring dips.
Coaches, great programming this week!!! I may take today off, after Badger on Sunday and then these last two WODS, I might need a rest day. If I don't see you today, I'll be in EHT on Thurs:-)
Snatch - 125 lbs.
WOD - 5 rounds plus 3 ring dips, 9 pullups, and 4 burpees.
First time doing ring dips with NO band !!!
Thanx Leanna, we'll see how I do
"37!? In a row?"
6 rounds, kicked my ass bad. Good bad, not bad bad.
How the class go Kevin?
Muscle ups are NG!
Eric, the class was awesome. You would have fit right in. His place is awesome. Tough WODs too.
Did 125lb snatch. That was the first time I ever in my entire life did a snatch. That gives me something else to work on, nice. I didn't go for a 1 rep max, that would have been nuts my first time.
No muscle ups, did 9 pullups 3 ring dips
7 rounds + 7 pullups.
A little weak on the WOD, did more breathing than I should have. Pullups + Burpees = tough.
See y'all next week.
NIce WOD today. I was running a little late on time so I only worked form for the snatches.
On the WOD I did 3 pulls plus 1 ring dip.
I finished with 8rds + 3 pull ups + 1 ring dip and 1 burpee.
Funny we did muscle ups today. I've been working on them since I asked MArk about them on Monday. I think by the end of Sept I'll be banging them out.
Felt pretty good today. I've been playing with my diet and moved around my Zone blocks. It's only been a few days I I already feel a difference.
Peace Out,
Jim
Chris, Paul, Kevin, JV - Great work guys!! Well done on the snatch...
155 snatch...I'm primed for 165..almost had it!!
10 Rds + 3 + 3...should've done all the muscle-ups w/o dropping...started out dropping for each until about round 5, then went straight through w/o coming off the rings..
145 max on the snatch, failed @ 165, had it resting on me head, HA!
5 rds for the WOD, had to opt for the 9 pull ups & 3 ring dips. Got the first round of ring dips w/ out the band buuuuutttt, had to use a band for the rest....damnit.
Today felt good, I think the 'roids I'm taking are starting to work ;-)
"I hope you have a big trunk... because I'm puttin' my bike in it."
First time snatching real weight today...75lbs. Failed at 85...need to learn to get low get low...isn't that a song? Hmmm?
After reading your post Nick, I'm glad I went to Williamstown, got 140 on snatch and failed at 150. Happy about this, 35 lbs heavier then my first.
As for the WOD, those MU's are still a weak point, but thanks to Mark, I stuck with it, 4 rds + 1 MU. The burpees and squats were the easy part.
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