skill
muscle up
-ring dip hold @ full extension for time x 1
-false grip intro
-transition intro (from ring pull up into bottom of ring dip)
-drill #1: w/ feet on ground, work transition
-drill #2: press to lockout from bottom of ring dip after transition
focus
deadlift
-stance/grip/position
-breath hold/valsalva technique
-shoulders/hips raise @ same rate
-maintain flat back & loaded hamstrings
work
4 rounds:
deadlift @ 60% 1RM
-2 tabata intervals for max reps
1min rest
deadlift @ 90% 1RM
-emom for 3mins x 1
1min rest
post tabata load & total reps
13 comments:
caleb.rx.55@225
bou. 75@220
reid. 58@210
lisa. 58@110 (her 1 rep max is higher then last weeks.) we made her do 3 more reps with 185. She just talked way to much to be exausted.
Jean.? -I forgot to bring his score home with me.(sorry Jean)
rob. 44@275.
Good job Caleb!
Here is the video link from the FGB 300 wod. Our new L1 Trainer Jean was able to film this for us all. It's actuall one of the only few times I get to see bou work.
http://www.youtube.com/watch?v=tdKVam3KLXc
Thanks guys!
Chris
75@171
Pre-wod-wod
3rft:
2 rope climbs
15 ring dips
45# bar walking lunges driveway and back, (approx. 50m)
25 d/u's....rx.8:50
Todays wod. rx. 79 @ 250#'s.
Plan was to complete 10 reps every 20 but the last round hit hard and could only muster 9.
Rick:
52 @ 205# rx
Chrissy
Took a field trip to CF Nocatee today, great box!! Their wod was Diane- rx 7:36.. hspu's were unassisted, but weren't full ROM.
chrissy,
doing a wod as 'rx' means doing it as prescribed i.e. no modifications, no substitutions and full range of motion. jus' sayin...we still love you.
-russ
Lynne
29 @ 145
rx 71@260#
bryan rx 71@260#
Aaron P. 42@275 then 415 x 2 couldn't get the last one
Lorena
47 @ 105lbs
Chrissy 140bw
11/08- due to hip injury I did this wod today vs in Aug when I missed it.
Tabata score- 42@140
had to scale 90% from 205# to 195#, did 1st 2 sets at 195# (85%), but form was pretty poor, so I scaled back again to 185#, (80%). Last thing I need is a hurt hip & back. Need to do better with form on deadlifting. Once I go over about 70% of my max, (230#), form goes to poop.
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