PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Kip Swing on Rings or Pull-Up Bar x 10 reps
Kang Squat with MedBall x 10 reps
Wall Ball Shot x 5 reps
Then…
A.
“CrossFit Games Open Event 20.5”
For time, partitioned any way:
40 Ring Muscle-Ups
80 Calories of Rowing
120 Wall Ball Shots (20/14 lbs)
Did this Sunday morning 2/12
Very slow to get going! Struggled on the first 3 rounds of MU- managed to do the last 5 rounds unbroken
8 rounds of 5/10/15
26:06
18:46 with a light banded assist muscle up. Felt pretty good.
8 rounds of 5,10,15
22:56
CTB/ROW/22.5# DB THRUSTERS
10/20/30 X 4
40 Strict pull ups
40 Dips
80 Calories BikeErg
120 Kettle bell swings (53lb)
21:32
235 in 24:15 – Hands started to rip so I shut it down.
229 in 20:00 which was 1 MU shy of my 20.5 effort.
Masters 56 male
9’ target
CTB pull-ups
19:09
Feb 8 WOD
A. Split Jerk
2 reps @ 35#, 55, 65, 75, 85
1 rep @ 95, 105, 110, 115, 120
B. E10M for 20 Min (2 Sets)
35 Cal AB – 3:22 / 3:25
40 Push Ups – 13,8,8,5,5 / 10,10,6,5,5,4
30 Pull Ups – 20 strict (singles) + 10 kipping (UB)
8:02 / 8:58
A. 22:53 scaled to 30 RMU
RMU 4,4,3,3,3,3,3,2,3,3 (singles near end)
Row 16,16,16,16,16
WB 24,12s for remaining 8 rnds
Warmup done
A. 20.5
40 ring mu’s with band in-between
80 cals row
120 WBS @9kg
16’39
Started with 60 cal row and the went 10/30 for the ring mu’s and WBS to get it done in 4 rds. Finished off with 20 cal row and glad I didn’t have too much more than that!
RMU’s were the real slow part, but glad to have gone for them with a band and get more practice.
B. 1hr yoga later on this morning
Have a great weekend team 👊🏻
Nice work Al! Been a while since I did any real volume of RMU so we’ll see how this one goes for me…