WOD:
A. “Tester” athlete’s choice:
30 ring muscle-ups for time or
15 ring muscle-ups for time or
50 chest to bar pull-ups for time or
30 chest to bar pull-ups for time or
100 pull-ups for time for time or
75 pull-ups for time or
50 pull-ups for time or
30 pull-ups for time or
B. For time:
250m row or 200m run
200m run or 250m row (opposite of last)
500m row or 400m run (opposite of last)
400m run or 500m row (opposite of last)
1000m row or 800m run (opposite of last)
800m run or 1000m row (opposite of last)
*athletes may choose to go top to bottom or bottom to top*
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YOGA is canceled tomorrow.
Studs! Way to go John and Craig!
Watch out now! These two alpha wolves will mess a WOD up. Luckily they’re not aggressive towards people. Thump that chest John and Craig!
Craig and John always working hard!
Oh yeah! John and Craig rockin’ out CTB! Great work guys! 🙂
John and Craig looking good!
A. 55 Pull ups, 110 Pushups, 165 squats (with 22lb vest)
B. 15:12 with vest
prepping for murph.
A. 50 CTB – 7:41, Ring Muscle Up Progressions
B. 16;28 (I think)
A. I did “Nate” from this past Sunday in place of 30 MU for time = 15+3 PR
B. 13:36 RX, top down, run then row
Double CFHSV Trouble right there! STRONG!!!!
30 Ring MUs = 5:49 – did all of them in singles wanting to test this method. half (15) no false grip.
Felt wild and crazy today and put on the Elevation Training Mask for the WOD.
WOD RX = 15:57
Accessory
5x30sec Max Cal sprint 30 sec rest
2rds of 10 Reverse Hypers – 10 V-ups – 10 Stone Over shoulder 100lbs
Congrats on the PR Kobra.
A. Performed ‘NATE’ instead of 30 MUs for time :
20min AMRAP :
– 2 ring muscle ups
– 4 hand stand push ups
– 8 kettlebell swings @32kg
Score = 17 + 4 rx
B. Today’s WOD – 13:08 rx
John and Craig, two of the finest the morning crew has to offer!
A) 50 strict pullups, 12:09
B) 12:57 bottom up starting with 800m run
A. 20 ring muscle ups in the 15 min time cap – was shooting for 30
B. 14:08 Rx (Run then row from longest to shortest)
A: 30 ctb @ 5:22, 20 more chin to bar @ 8:47
B: 13:13 scaled bc I didn’t do the last 1000m row…couldn’t do it….
Big John & Craig making it look easy!!!!
A. 30 Ring MU – 4:48 PR
B. 13:53 bottom up starting with row
Nate: 15+7 RX
WOD: 16:28 RX bottom up, run first
A: 30 C2B 7:53
B: 17:31 Run then Row – bottom to top
Picture: Very nice c2b gentlemen!!