Fitness:
A.) 10-15 min Kipping pull-up practice
Bar muscle up practice
EMOM – 10 min
1st min – 5 kipping pull-ups (focus on technique)
2nd min – 30-40 sec plank hold
B.) 4 Rounds – 4 min to complete
10 Max Height WB’s (during first min)
500M Row (-10 sec each round) (during min 2-4)
Performance:
A.) 10-15 min Kipping pull-up practice
Bar muscle up practice
EMOM – 10 min
1st min – 5 kipping pull-ups (focus on technique)
2nd min – 30-40 sec plank hold
B.) 4 Rounds – 4 min to complete
10 Max Height WB’s (during first min)
500M Row (-10 sec each round) (during min 2-4)
***Try to do wallballs higher than normal.
Do singles if needed. Remember
it’s not for time.***
Competitor:
A.) 10-15 min Bar muscle up practice
EMOM – 10 min
1st min – 2-3 bar muscle ups
2nd min – Bike (medium pace)
B.) 4 Rounds – 4 min to complete
10 Max Height WB’s (during first min)
500M Row (-10 sec each round) (during min 2-4)
***Try to hit at least 12ft high***
Performance
A. 3 rounds blue+red bands, 2 rounds red band
B. Done. Rows: 2:16, 2:06, 1:59, 1:56
A. Blue and Red bands. Michael’s help on stringing them together helped so much. I actually was able to string some together.
B. Done. 14# WB. Not sure on the exact times for rows. I know the first one was 2:25. Pretty sure the second was 2:23 and the other two were around the same. I was rowing hard and trying my best. Tough workout.
Bar MU practice, got a few very helpful tips they got a bit better but I don’t string them together very well.
Emom with bike and MU-done. Very tiring!
WOD with 14lb wall ball and rowing. Rowing got icky. Ick.
Performance
A. Kipping practice – Nic’s pointer on pushing back harder did help. Still can’t really get more than one, that’s probably coordination.
B. Completed, WB @20#. Aimed for the metal electrical conduit up on the wall. Rows were a consistent 1:55-1:59 per round.