Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.
AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)
Results: Strict Press 95-105-115-125-135lbs. AMRAP 3 rounds plus 9 reps.
5 rounds of
For time
Results: Hang Cleans 80-95-105-115-125lbs (pretty much same as last time). Metcon 9:42.
Three sets of
Then set the clock for 3, 5 minute rounds and against each 5 minute running clock
Record time to complete all reps in each round.
Results: Used 165lbs for the Back Squats. Metcon 3:45, 4:10, 4:45.
Got some Gymnastics Rings for Christmas so I can begin working on Muscle Ups again….
Take 15 minutes and work on muscle up progressions
Then EMOM for 20 minutes (10 rounds of each) do the following. Break as needed to get full range of motion.
Then EMOM for 5 minutes
Then EMOM for 5 minutes
Results: Really lost strength on the false grip. It was the key to getting a muscle up. Ring Dips went well.
Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.
Shortened version of the CFI workout from 22 September 2016:
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Results: Success on all fronts. For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds. For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.