WODs
Nothing assigned for May 23, 2013
Gym Activity
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5 rounds of: Run, 800 m 80 Squats 7 Muscle-ups -
45 lb dumbbell.3 rounds of: 21 Dumbbell Snatch (one arm - R)s, 40 lbs 21 Pull Up (L)s 21 Dumbbell Snatch (one arm - L)s, 40 lbs 21 Pull Up (L)s
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Mods: Subbed MU's with some GHD work. Left shoulder was not up for MU's. Did 20 back extensions in round 1 and then my back starting tightening up. Switched to 20 GHD situps for rounds 2-5. Looking forward to 4 days of rest and mobilization. My body is a mess.5 rounds of: Run, 800 m 80 Squats 7 Muscle-ups
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I practiced doing muscle-ups without the false grip, which worked in the beginning when I had a big kip but was less successful once my hips got tired. I returned to the false grip on the second or third round, can't remember. *Changed run to row, but the rest was as written.5 rounds of: Run, 800 m 80 Squats 7 Muscle-ups
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AMReps in 20 mins: Kettlebell Swing, 2 pood, 1 min | reps Rest, 1 min | reps Row (calories), 1 min | reps Rest, 1 min | reps
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Didn't fail any muscle ups, but waited too long in between each one.5 rounds of: Run, 800 m 80 Squats 7 Muscle-ups
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Did light kettlebell swings cause my hamstrings were tight.AMReps in 20 mins: Kettlebell Swing, 16 kg, 1 min | 176 reps Rest, 1 min | reps Row (calories), 1 min | 90 reps Rest, 1 min | reps
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first 3 rounds with 53lbs KB. last 2 with 70lbs KB. did 15 reps, pause, 10 reps. was shooting for 25 cal count every round on the rower.AMReps in 20 mins: Kettlebell Swing, 2 pood, 1 min | 125 reps Rest, 1 min | reps Row (calories), 1 min | 125 reps Rest, 1 min | reps
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KB (#44)28,29,28,27,26 ROW for cal 18,17,16,15,18AMReps in 20 mins: Kettlebell Swing, 44 lbs, 1 min | reps Rest, 1 min | reps Row (calories), 1 min | reps Rest, 1 min | reps
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AMReps in 20 mins: Kettlebell Swing, 26 lbs, 1 min | 124 reps Rest, 1 min | reps Row (calories), 1 min | 79 reps Rest, 1 min | reps
