Warm Up:
Instructor led stretching and agility
Review muscle up technique
WOD:
Complete the following for time:
400m run
10 muscle ups
10 KBS 32kg/24kg
500m row
10 HSPU
10 KBS 32kg/24kg
400m run
10 muscle ups
10 KBS 32kg/24kg
500m row
10 HSPU
10 KBS 32kg/24kg
Scott Rauer!!!!!!!!!! Hot guy in the middle is mine. BOOM. Plus he’s smart. Way smart.
Well…he married you didn’t he? 🙂
Yay Paul!! Looking good 🙂
Misty and Scott Rauer!! Ragnar unite!! Ha!
Looking good fellow team mates!!
Tracey- you crack me up!!
12/4/12 TRACK VO2 Intervals
w/u: 3 miles easy, w/d: 3 miles easy
3 x 1200m, work:recover ratio 1:1, (3600m)
4:25; 4:15; 4:09
Total: 8 miles
—-
0600 WOD
Rx’d+ 16:39
Scaled up to deficit HSPU with 25 pound bumpers, that was for Mac and Nathaniel 🙂
Its hard enough chasing the RX’d AP. Now you’re Scaling Up!?! You’re the man!
You are not a good liar. 🙂
missed this one (a little under the weather) but awesome job!!
18:00, Scaled KBS to 16 kg and muscle ups to muscle up transition with press out. Great workout and coaching from Tracey!
23:04 scaled to 5 muscle ups each time. Everything else Rx
24:45 scaled
19:15, scaled I had opted to run on the street with my VFF; probably could have called several of the MU scaled too since I stood on my tiptoes to get into the false grip. Dean M just killing it.
22:24 Rx. Slow on MUs.
22:05 Scaled MUs to 20 Kipping Pullups and 20 Ring dips.
21:14 rx.
wooden rings are def a difference maker
24:53 rx
After a month and a half off from not using the shoulder this week has been brutal on it.
18:14 Rx’d. LOVED that wod! We need more MU’s if you ask me, I love em!