For the false grip you need your wrist bone touching the ring
Warm Up: 3 rounds
- 30 Squats
- 30 Hollow Rocks
- 30 Supermans
SWOD: 10 Muscle Ups or Muscle Up Technique
Metcon: AMRAP in 20min
- 6 Barbell Burpee-Deadlift-Hang Power Clean (135/ 95 lbs)
- 10 Meter Crab Walks
- 6 Barbell Burpee-Deadlift-Hang Power Clean (135/ 95 lbs)
- 10 Meter Crab Walks
SWOD: Muscle Up Practice
ReplyDeleteMetcon: 10 Rds+2 Kyles 105#
metcon = 10 rounds + 4 at 135lbs
ReplyDeleteMorning crew was thin but you all did a great job!
did CFE #2: Tabata sprints uphill
ReplyDeleteran a lap around Alamo Park, then did all warm up drills in length
Wycoff for my sprints: got further up than last time..one hill closer to the top.
Ran down Wycoff, another lap around park and 1min of walking lunges for cool down.
Felt really strong running today. Must be the paleo foods working for me.
Shoulder press, push press, overhead squat
ReplyDeleteMetcon: 8:18
3 Rounds:
Row 15 cal
10 push press @45#
5 pull ups
w/u was kickin' my tail...
ReplyDeleteMuscle up technique stuff with bands..
Metcon: 8 rnd's +3 burpee/DL/ PC @ 125#
That was a good one...
Metcon:
ReplyDelete10-8-6-4-2 Squat Cleans @ 155lbs/
20-16-12-8-4 Hand Release Pushups
11:21. Home WOD in the driveway.
9 rounds + 2 reps
ReplyDeleteMetcon: 8 rounds @ 45lbs
ReplyDeleteNo mu... Sigh
ReplyDeleteMetcon... 10 rnds at 135
Metcon: 9 rounds + 1 @85#
ReplyDelete