Congratulations to all Participants of the PR Challenge, almost everyone PR’d!!!! The winners are:
1. Cally Vinz: Pre PR WOD – 7 Rounds, Post PR WOD – 9 + 35
2. Jeanne Schuld: Pre PR WOD – 7 + 8, Post PR WOD – 9 + 12
3. Scott O’Reilly: Pre PR WOD – 6 + 33, Post PR WOD – 9
A. 20 Minutes of Skill Work
Pick either muscle ups, kipping pull-ups, HSPU, butterfly pull-ups…
B. EMOM
Perform 4-8 reps of any random skill for 8 minutes
C. 4 x 400M Run or 500M Row
1:1 Work:Rest ratio
-Post results under comments
worked on HSPU-keeping my hands closer together
WOD: Muscle-ups, started with 3 consecutive & changed to 2 consecutive towards the end, these need work AGAIN
RUN: 1:26, 1:26, 1:22, 1:17
Worked on HSPU using band assist.
WOD: 6 band assisted HSPU EMOM
Run: 1:50 -ish each time
A – skill work: HSPU and kipping pullups.
B – EMOM: 10×8 HSPU with a red band,
C – 4x500M row.
3×15 back extensions,
100 situps,
Did well up until the last 500M row,,,,that was tough! But a good workout….
Worked with Steve 500 meter rows killed very tough. worked on kipping pullops getting closer to them
Oly night-been forever since I’ve done a Thurs. night: day 2 of programming
Felt good to do different lifts!
A – Worked on overhead squats – flexibility is a problem.
B – WOD – snatches (limited also because of shoulder flexibility)
C – Ran a mile instead of 4×400.
It was good to be able to work on our goats.