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Muscle Ups, Dips, Pullups and Row

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10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.

Front Squats and Squat Cleans then Strict Presses and Pullups

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8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.

Bench Press then KB Swings, Marches and Reverse Lunges

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4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Muscle Ups then Overhead Presses and Pullups

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EMOM for 12 miutes

  • 1 x Muscle Up

Then a Crossfit WOD from Instagram, for max reps

  • 3 min Strict Rng Pullups
  • 3 min Overhead Press @ 70% 1RM
  • 2 min Strict Ring Pullups
  • 2 min Overhead Press
  • 1 min Strict Ring Pullups
  • 1 min Overhead Press

Then as finsher… 3 rounds

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 15 seconds TRX Side Plank Left
  • 15 seconds TRX Side Plank Right
  • Rest 1 minute

Results: Did seated Muscle Ups as usual, went well. Used 100lbs/46kg for the Metcon 20-23-10-13-5-6 reps per round/totals 35 Pullups and 42 OHP (combo of Strict Press and Push Press).