A.
One set of:
Ring Muscle-Up Reverse Pull x 20 reps
Followed by …
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Cast Swing + Pop Swing x 1 rep
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Speed Swings x 3 reps
and then . . .
Every minute, on the minute, for 5 minutes, complete:
Ring Muscle-Ups x 2-4
55+: 1-3 reps or Ring-Dips x 2-4 reps
B.
With a running clock, complete:
For time:
104 Wall Ball Shots
52 Pull Ups
35-54:
20 lbs to 10′ target/14 lbs to 10′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target
At the 7:00 mark, complete:
Four rounds for time:
20 Front Rack DB Walking Lunges
40 Double-Unders
35-54:
50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
Bamboo Press x 5-6 reps with a 5 second hold after the last rep
Rest as needed
Single Arm DB Rows x 8-10 reps reps per side
Rest as needed
Optional Session
5K Time Trial
A: 4’s
B:
6:51 wb/pu
13:55 running clock finish time on lunge/du
Early morning Beach wod for some friends moving! Running, burpees, bear crawls, squats, lunges, kettle bell swings etc. 3 circuits. Afterwards my right bicep wasn’t happy. ?
Afternoon…warmed up and did the muscle up drills and a few sets of muscle ups…decided today wasn’t the day to do Event 5.
Worked on some DB OHS and tried to learn some butterfly ring dips.
3 sets:
Assault bike x 25 cals
1:10, 1:27, 1:29
Neither of us felt up to event #5 so we did some skill work and then 3 rounds of 30 Cals on ass bike
1:21/1:23/1:28 ouch! I think the wod would b less painful – about 5 min rest between
A. Drills done, could only get 1-2 mu…PT says my serratus is strained/bad spasms, L shoulder not firing
B. 7 min, haha…so i waited til 8 min to start next finished at 17 I think (9 min) rough one!!
C. Done, 28# kbs bamboo, 90# db rows