130903 Tuesday

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Warm-up

AMRAC in 12 minutes with 7-12:

Axle Thruster

Ring-row

OH Walking Lunge

RKBS

NTE 3 Rounds.

Strength/Skill Development 

A1. Axle Press @ 22×2;  4-6 x 4

A2: Choose one of the following:

  1. Muscle-ups: AMRAP x 3 sets. (Recommend ~130% BW Pull-up & Dip) 
  2. Strict C2B Pull-up x 1.1.1 x 3 sets. Rest 15s b/w singles, Add load each set as able.
  3. Pull-up @ 31X1; 3-5 x 3 sets with Gravitron assist.

WOD

Complete 4 sets of:

30 seconds AMRAP RKBS

30 seconds Rest

30 seconds AMRAP Burpees

30 seconds Rest

30 seconds AMRAP Airdyne cals

90 seconds Rest

Post best Press x 6, MU/pull-up notes & total score.

One thought on “130903 Tuesday

  1. Shanna Post author

    Name Press MU/Reps/KB
    Rebecca M. 60/156/35
    Maggie 75-168/53
    MenneM 100/attempt/172/65
    Kate 100/3×2/3/192/65
    Holly 55/-/172/35
    Kirk 110/-/179/53
    Allan 90/PU/
    Dan 110/6/3/3Bar/189/70
    Kim E. 95/-/-/35
    Drew 80/PU/159/53
    Raleigh 50/-/141/35
    Jordan V 100/1/2/1MU/196/70.4
    Rick 70/-/-/35
    DuB 120/PU/190/70
    Jason M. 90/MU 6/4/5/163/62

    Reply

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