Sat, 081515

  
Get outside! 

All Phases:

A. amrap 25

1 strict muscle up (go weighted if have the ability to) + 2 muscle ups + 3 rings dips * should be unbroken each time. 

3 strict deficit hspu (you choose height)

5 box jumps (40/32)

7 GHD Sit-ups 

B. Weighted Ring Rows 5×5; ascending – NO HIPS, straight as a board and feet up, hip height etc

C. Emom x 7 x 3 tng power cleans @70-75%

D. Ski Erg – 1k TT 

6 thoughts on “Sat, 081515”

  1. AMRAP25
    10 rounds + 1complex
    Deficit at 3″
    (Rounds 1-6 RX, all other done 3MU+3dip)

    Cleans done at 200#

    Rows later.

  2. A. 10+ 9 (first 3 rounds 1 strict MU+2 MU+3 ring dips/ rest were 3 MU+3 ring dips)

    B. 10/15/20/25/30

    C. Done at 63kg

    D. 4:24

  3. mickey kilmartin

    In Lake Tahoe for the week at roughly 7000ft elevation woof
    -Made up bike sprints from yesterday
    – 10 rounds plus 1 complex and 1 hspu
    (Deficit at 2 rogue 45# bumpers with abmat)
    – power cleans done 225#
    – ring rows done
    – 10 minutes on rower 30/30 bc no ski erg here

    Feel like I’m wearing an elevation mask 24/7 and the air is dry here. Gonna take some adjusting but I’ll be better for it.

  4. A. EMOM x 7 x 3 TnG Power Cleans @ 75%
    63kg/168lbs – felt good

    B. AMRAP 25
    Had to replace strict muscle up with kipping
    Rounds: 9 + 7

    C. Weighted Ring Rows 5×5; ascending
    10/15/20/25/30

    D. Ski Erg – 1k TT
    4:18

  5. A. 25 min AMRAP

    2 muscle up makes + 3 strict ring dips
    2 muscle up attempts + 3 strict ring dips
    3 strict banded MU + 3 strict dips
    (all my rounds fell in one of those scales)

    3 strict HSPU to 1 abmat

    3 x 38″ box jump (max 5 attempts per round)

    7 GHD sit-ups

    7 rounds – really good workout for me because all those gymnastic movements are a huge weakness. And the box is taller than me.

    B. 5×5 weighted horizontal ring rows w/ 18# vest on

    C. 7 min EMOM 3tng power cleans @ 70% (205#) did first set @ 185#

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