Muscle-up Progressions
then:
4 x 800m Run
Rest as required between efforts.
Post times in seconds to comments.
Muscle-up Progressions
then:
4 x 800m Run
Rest as required between efforts.
Post times in seconds to comments.
7 Responses
West Winds
9.00 am
OHS 2RM
Anna: 55kg
Awesome stuff AS. Punch that goat right on the nose!
WOD results:
Results in seconds.
6.15am:
Daniel: 197/242/254/250
Mark: 149/152/153/142
Shaggy: 150/161/168/168
Razor: 153/149/151/144
Leisha: 172/185/190/189
Sheree: 199/215/213/210
DJ Dave: 143/151/156/152
Bove: 160/160/160/165
Yaro: 135/157/157/164
7.30am:
AMRAP 10 minutes of:
2 Muscle-ups
4 Handstand Push-ups
6 Kettlebell Swings, 32kg
8 GHD sit-ups
Russ: 8 rxd
Chops: 3+2+3 rxd
Drum: 9+2+2 rxd
9.30am:
Susie: 298/?/?/?
James: 142/146/152/151 – 1st Muscle-up!
Sanch: 213/212/216/214
Julie: 152/158/158/163
Nick: 153/145/206/207
Ash: 157/162/167/161
Liam: 187/177/183/189
4pm Open Gym:
Martin: 5km Row: 21:30
Chris: Muscle-up work
Kate.B: beep test: 9.1 then 200/195/178/184
Razor: Clean work
Sonya: 162/174/179/183
Julie: Muscle-up work
Slats: beep test: 12.6 then 170/180/200/163
Alex: 160/168/159/162
Leandra: pull-up and squat work
Jono: 183/178/180/176 (Row)
Doc: 154/165/164/159
5.15pm:
Emily: 164/174/176/175
Red: 168/180/177/184 (row)
Phantom: 150/146/152/152
Murph: 151/156/173/161
Mark.D: 146/168/156/180
Spartacus: 139/150/152/151
Le’Roy: 152/156/166/164
Ben: 149/154/156/146
Chris: 154/152/155/154
John: 147/157/160/157
Jeremy: 169/191/192/187 (Row)
50-40-30-20-10 reps for time of:
Kettlebell Swings, 24kg
Double-unders
Liam: 16.48 (16kg)
Doc: 12.44 rxd
6.30pm:
Tom: 158/159/178/165
Tania: 227/229/227/225
Adam.M: 165/164/155/155
Eve: 196/195/200/207
Brett: 155/161/161/162
Lisa: 207/205/205/209
Lukey: 141/148/149/149
Alain: 161/160/158/162
Steph: 185/195/192/191
Ally: 270/275/274/274
Blake: 1 Lap 207
Yes AS, awesome effort, keep it up!. bring on 60kg!
out of all of the crossfit work outs i have done, i hurt myself on this! stupid 800 metre run!
What did you do? I hope it’s nothing serious…