warm up
50 double unders
tabata mash up of:
-push ups
-jumping air squats
pvc x 10:
-deadlift
-squat clean
-overhead squat
workout
3 rounds for time of:
-15 ring dips
-15 deadlift @ 225#
-15 cfjax burpees
skill
muscle up progression:
-false grip
-false grip hangs
-false grip pull ups
-pull up/dip transition
50 double unders
tabata mash up of:
-push ups
-jumping air squats
pvc x 10:
-deadlift
-squat clean
-overhead squat
workout
3 rounds for time of:
-15 ring dips
-15 deadlift @ 225#
-15 cfjax burpees
skill
muscle up progression:
-false grip
-false grip hangs
-false grip pull ups
-pull up/dip transition
15 comments:
Hey did yesterdays wod earlier. What a combination;Tabata and "cindy".
Loved it!
rob.204.15/8/9/6
cav. 162. 185#. 10:36
caleb. 155. rx. 11:04
harry. 241. 185#/jrd. 11:34
steve d. 158. rx. 7:00
dr j. 180. rx. 7:11
dustin. 154. 185#. 9:40 (1ST MUSCLE UP!!!)
bond. 175. rx. 11:57
moises. 218. rx. 8:19
karl. 198. 145#/jrd. 11:40
katy. 102. 95#/jrd. 8:51
eric. 255. 185#/jrd. 16:57
turbo. 157. rx. 5:47
kohl. 255. jrd. 10:52
ryan. 198. rx. 15:13
miguel. 205. 185#/jrd. 12:40
barry. 218. rx. 10:55
kyle. 186. 185#/jrd. 12:35
brannon. 188. rx. 13:19
scott e. 185. 185#/jrd. 13:47
russ. 162(big fat fatty). rx. 7:34
congrats to dustin on achieving your 1st muscle up! the 1st of many to come...hard work pays off!!!
rob-
great work! glad to hear you made it to our sunshine state safe n sound...if you can make it up our way - we're looking forward to it.
Apparently Kohl and Turbo failed as "coaches" and forgot to write my time
JV- 185#- 9:04
It was def boys day in the gym today, but it just made me try to step it up more. I was amazed that such a short workout could kick my ass they way it did! Good job today guys...
hey guys - i did one like this the other day... 225# deadlifts, ring dips, and 200m sprints. great workout. Could someone fill me in on what a cfjax burpee is?
A CFjax burpee involves taking your hands off the ground for a split second at the bottom to ensure that your whole body makes contact with the floor. Also make sure you jump and clap overhead at the top.
-JV
Rob.201. Brother's Gym doesn't have Rings. Substituted 45 parallel bar dips for ring dips. Killed me!
16:19
that crazy fool...Turbo did this in 5:47???...maybe if i use a little dip....my times will get better....i'm on to you guys...
turbo has been scanned and x-rayed...he has no major organ nor does his body breath oxygen or circulate blood.
ryan-
if you shorten your arms, you will most definitely have a faster time. good to see you on here...we'd rather see you in the box, but we'll take what we can!
did the workout with cindy in it wow it kicked my ass. I think that 95# was too heavy for me. Because there were rounds of hang cleans and push press where i could only muster 2 reps! It was really hard doing tabata with my timex set on interval because half the time i couldn't hear the damn beep. I did complete all the cindy rounds with all pull-ups unbroken which is a HUGE feat for me. Holy crap was i sore the next day had to take a rest day yesterday and will hit it hard again today. Thanks for letting me follow along.
does anyone know how to set up a profile so i don't have to keep re-typing my name etc in the comment as box??
lisa,
95# was the prescribed weight. the load we put up on the site are what is prescribed; you should know you're own strength/intensity level and scale accordingly. awesome you did it rx, but i would rather you be safe and not injure yourself.
you must have a gmail account with google in order to have a profile set up. hope this helps!
9:17 with 165# deadlift and jrd halfway through second round and in third round.
Loved the jumping tabata squats they were killer
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