“The MLK Muscle-Up Mile ” by DB
For Time: (35min cap)
805 meter Row
Then:
10 – 8 – 6 – 4 – 2 – 1
Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups
20 – 18 – 16 – 14 – 12 – 10
WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……1 MU & 10 WBs.)
Then:
804 meter Row
Core Development
2 Rounds/Sets NOT for Time:
30sec L-Sit on Floor, Rings or Parallettes
15 Barbell or Banded Good Mornings
30 Russian Twists
15 Butterfly Weighted Sit-ups
Janie and her whole family joined CFHSV a short time ago and they’ve all been rollin! Janie runs like the wind and pushes herself in the gym. It’s awesome to watch. She’s eager to grow in her total fitness and it’s obvious by her consistency and effort. Nice Barbell Push Up and keep rollin!
Janie looking strong and focussed, repping out barbell push-ups with ease! This lady knows what it means to work hard, and she pushes herself on every WOD she takes on. She is truly one of the fastest ladies I have ever seen grace our CFHSV track, and she doesn’t let anything slow her down. Janie and her entire family have been a great addition to CFHSV. Keep it up!
Thank you both for the kind words. Our experience here has been very positive from the workouts, the people, to the excellent child care. Glad to be apart of the CFHSV team!
A. 18:57 scaled life (burpee c2b)
B. Complete
It’s fun to watch Janie fly around that track in wods and r&e – she never slows down!
33:42 scaled to 6-5-5-5-5-5 BMU
Janie! Look at that BB Push-Up! While she hasn’t been with us very long, she’s already making gains! The best thing is watching her run… it looks like her feet just float above the ground! I am fortunate enough to coach the entire family and those sweet girls are little athletes in the making. So glad this family found their way to CFHSV!
17:44 scaled (Burpee C2B)
27:42 Rx
19:24 Rx
15:33 rx
16:37 Scaled Burpee C2B
CFHsv workout from Saturday, 1/16/2021
A: 95(5)-115(4)-135(3)
125(4)-165(3)-185(2)
150(3)-205(2)-225(1)
B1: 5+0.5km bike, RX @24kg with bike
B2: 2+11, RX @115# with bike
20:54 RX
28:47 scaled to BC2B