Saturday, 09282012

EMOM x 7 min x 3 reps
HSPU - w/ 10# vest
Using 45# plates, head to floor - so deficit- completed all

Rest 2 min


EMOM - 7 min x 3 reps
Muscle ups w/ 10# Vest
Completed all.

WOD:
20 ring dips
100 double under
15 ring dips
75 du
10 ring dips
50 du
5 ring dips
25 du
time 5:44

Cash Out: 4x10-15 Rear Band Squeezes

Tuesday, 09252012

Weighted Strict Muscle Ups
15#x2. 20#x2. 20#x2. 25#x2. 25#x2
*used DB between legs

Weighted Strict Pull-ups
15# x 10 x 2 sets
^ used DB between legs

WOD. AMRAP 10
5 Burpees
10 KB (70)
20 Abmat Sit-ups

8rds + 5 reps



Today was a gas'r. Definitely Gould have warmed up prior ; more so.

Was happy with the Strict Muscle Ups. Strict Pull-ups, I think I could have done more but just got lazy.

Workout was rough. Happy with score but was really gas'd and slowing down.
With how little have been doing wods, I am happy with the results.

Will hopefully Row later tonight, my 500 intervals.

Warmup:
Just Warmup =)

1.  DB Press (semi-sup)
40# x 8 x 4 Sets
40# x 6 x 1 Sets

2. Muscle Ups + Weighted
Accumulate 30 Total Reps
Worked up to 30# x 1 (sets). Missed on a 40# DB.
Finished the 30, with a final set of 8

3. Deficit Handstand Pushups, w/ 16# Weighted Vest
7 Sets of 3 Reps
2 sets of X with no vest