PERFORMANCE
Warm-Up.
One set of:
Row x 3 minutes at a moderate pace
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps
Followed by…
Two sets of:
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Hang Clean x 5 reps
Power Clean x 5 reps
Then…
A.
CrossFit Games Open Event 23.1/14.4
Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
30 Cleans (135/95 lbs)
20 Muscle-Ups
Top score in 2014 = 277 (Rich Froning)
Top scores from 23.1 Announcement = 287 reps (Lazar Dukic) and 266 reps (Laura Horvath)
180 reps in 2014 181 reps. Haven’t worked out since Wed back was sore. I had 10 sec left after the cleans but I was wearing hand grips that were bunching. I tried to take them off and got caught. at 39 y/o I’ll take it.
180 REP RX
Rx: 182. Got those two muscle ups. Pretty excited. 🙂
Sunday Funday Switched out cleans for AB and MU for ring dips and S pull ups
A. Crossfit Games Open Event
AMRAP 14 min – 168 reps
60 Cal Row – 4:17.2
50 T2B – sets of 10
40 WB – 15/10/10/5
30 Cal AB – 4:00
20 Ring Dips – kipping 8/6/6
10 Strict Pull Ups – singles
***Complete in 19:23
Is Invictus not posting daily WOD anymore?
158 reps.
Getting back into the swing of crossfit between time at sea and 2 Littles running around. 🙂
184 reps
Tb 11:17
167 reps. T2B at that volume is a big challenge for me. Good workout though. Well done friends!
Me too
I’m usually fairly good with T2B and today they were tough for me too! Only got 15 of them kipping and the rest were strictish..only way I can stay on the bar longer.
Didn’t see a workout for today so did the main CrossFit site WOD. This was a fun one.
Thrusters as heavy as you can:
5-5-3-3-3-1-1-1
5’s@185, 3’s@195, 1’s@205
191 RX – 11:11 tiebreak time. I felt like I paced it perfectly for me 🙂
Finished the cleans. Did one attempt at a MU.
Better than last time.
Did this yesterday. Got 3 RMU in warm up. But didn’t give myself enough time at the end to take a good run at it.
Had about 30 sec to attempt and almost made it twice but ran out of time.
180 reps @ 13:11
Will try again on Sunday. I really want the RMU.