16 Slamball
2 Muscle - up
6 burpees
12 slams
4 MU's
9 burpees
8 slams
6 MU's
12 burpees
4 slams
8 MU's
If you can't do a muscle up you may sub bar muscle ups and use a band for assistance. Or do a jumping muscle up. This means set up your rings lower and jump thru the transition zone. Just don't set the rings SO low that it's too easy. We want it to be a bit of a struggle for you to accomplish without it being impossible. If that's not working for you then you can do 3 pushups, and 3 inverted rows PER muscle up.
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| The white board for March 28, 2011 |
8:30 with 20# ball and jumping MU's
ReplyDeleteWarmup:
ReplyDeleteAirdyne 2min max rpm, ball toss 3variations 10each x2, lateral lunge stretch, frog jumps
WOD: for time 13:31
3 burpees
16 Slamball 10#
6pullup green band assist, 6 push up floor
6 burpees
12 slams 10#
12 push ups floor, 12 pullups green band assist
9 burpees
8 slams 10#
18 pushups bar, 18 pullups green and red band assist
12 burpees
4 slams
24 push ups bar, 24 pullups green and red band assist
Stretching cool down
Awesome to be back after being off over the weekend, as usual, SCCF crew rocks!
5,5,3,3,1,1
ReplyDeleteDeadlifts
95#, 105#, 115#, 125#, 135#, 140#(PR)
30 push ups with 25# vest, feet raised on 6"? box, then 30 standard push ups (no vest or box)
Wanted to say congrats to:
Gary and Sergio- They got their muscle-ups tonight.
Law- nice job on the 46" box jumps
43" box jump
ReplyDelete