Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)
Then…
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
Compare results to June 12, 2019.
RMUs were trash.
Just worked on some strict RMu accessories
B.
1680kg (70kg)
RMU with feet on the ground.
This was so devastating. Ran on the garage gyms new assault runner and was completely ruined.
Dropped to 300m per round.
3360 (140#) –
RMU with feet on box.
Did a million pull ups, cleans and wall balls yesterday, so everything was fried.
4680 (195) no misses
6 pull ups (no have muscle ups)
5400 lbs. (225# all sets)
Typically 40-50 seconds rest per round. Didn’t have the pop to up the weight mid-WOD.
B. 4314 lbs 2 missed reps
RX: 5520 (2×215/2×225/2×235/2×245)
Only about 45 seconds rest between rounds. Slow running.
Done with banded bar MUs, and 135# for cleans. 3,240# total ?
Warm UP done
20 cal assault bike
1:90 kg / 2-6:80 kg / 7:90 kg/ 8:100kg = 2040 kg 24/24
run 400 m
195 lb clean 1.1.1
3 bar muscle ups
Work between 2:15-2:30 each round 1:15-1:30 min rest between rounds
… rings were being used by our resident gymnastic bodies rep … so …
A. Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans 1.1.1
3 – 35# Strict Pull-ups 1.1.1
R1,2: 195 | R3,4: 205 | R5,6: 215 | R7,8: 225 (5040# total)
… between 1:00|1:15 rest each round … good one.
Done with 155# which is 88% of 1rm of 175.
Did all PC as 1.1.1. Set barbell down for each. No dropping.
MU went well. 3 ub is in the wheelhouse.
Load 3720
400s in just under 2 min.
Done with 195#, so 4,680# total. A good long grind.
1440 (3168lbs); 21; 21
B. 20 assault bike calories
3 pc at 90 kg
3 muscle up (bar)
1.45; 1.43; 1.37; 1.36; 1.36; 1.34; 1.32; 1.28
Fun one:
Averaged around 2:30 per round at 70% pace
Power cleans @85kg
Finished with a core Circuit
10 ab wheel outs
15 leg raises
20 banded good mornings x3