Skill WOD: Work Muscle Up/ Ring Dip Progressions. Work with a partner, band, and trainer and work on the skills needed to eventually pull a muscle up. If you have muscle ups, start working on weighted muscle ups, handstand ring push ups, etc. In short, play with the rings!
Metcon: Complete 3 rounds of:
50 yard Suicide Runs
Cones 10 m apart, run to 10m, back to start, 20 m, back to start, 30m and so on to 50m.
*120-180 seconds rest between rounds.
For a description of suicide runs, follow the below link to the CrossFit Football website.
http://crossfitfootball.com/page/index.php?menu=media&page=suicide
http://crossfitfootball.com/page/index.php?menu=media&page=suicide
Post Fastest times to comments.
SWOD: Muscle Up practice--hold on rings, etc. Really hard work need to practice more
ReplyDeleteWOD: Suicide Runs 9:23--and yes I felt like dying afterwards--I could hardly breathe and my lungs were screaming! I felt SO out of shape. I guess that means I need more sprint work!
SWOD: Practiced the ring dips, and gained a new found respect for anyone who can do a muscle up. That is good stuff!
ReplyDeleteMetcon: Suicide Runs 8:25 felt really good except for my heart wanting to beat out of my chest and the realization during the first round that I was still sore from the butt kicking I received on Monday.
Well its day three here in not so sunny Fort Hunter Liggett. Today I did the Army PT test. Push-up, Sit-ups and 2 mile run. I went 8 over max on my push-up then 6 under max on sit-ups.
ReplyDeleteP/U: 74
S/U:66
2 mile run: 17:14
I'm gonna do it again Saturday and work towards Maxing my sit-ups and knocking 14 seconds off the run. Miss the normal morning crew and CF workouts. OldDiver paul: its private general sir.
SWOD: Modified to Rope Climbing
ReplyDeleteMetCon: One lonely man at 930a dashing back and forth in the rain. Where was everybody?
7:45
SWOD: muscle up wanna be night. Ya' know..just about the time i think my $%3@ dont stink..you break me in half. This stuff is getting good. Muscle up WILL happen!
ReplyDeleteSuiflippincides: 8:48 day 10 of 14 day no beer challenge in the bag.
Good job, "Lonely Mike" by the way.
ReplyDeleteSWOD: ring hold practice
ReplyDeleteMetcon: 9:50
All day and only 7 comments?
ReplyDeleteI did SWAT training today, so I did a workout with them. It consisted of AMRAP 12 min:
3 Weighted Pull ups w/ 35# KB
25m Sprint
3 ring dips
25m Spring
I did 14 rounds.
SWOD: pull up practice
ReplyDeleteMetcon: 9:37
Metcon: 9:33
ReplyDeletesled was lots of fun at 35lbs
ReplyDelete3xpower clean at 45lbs
3x20yard short shuttle runs
8:20
where is everyone this morning?
sled at 45lbs
ReplyDelete10:40 was slowed down by first three rounds... forgot to jump in the power clean and had a hard time getting them done. Next time should cut down by a solid minute.
sled at 65
ReplyDelete9:04 3-power cleans @ 75lbs
3-20 yard shuttle runs
Muscle up practice....not quite there yet. Need to work on getting my head through.
ReplyDeletemetcon: 8:38
Metcon: Appropriately named suicide run 9:08
ReplyDeleteSWOD: practiced ring holds
ReplyDeleteSuicide runs: 8:52