Workout of the Day
Warm-Up: 500m row, 25 pistolsStrength: 1-20-1-15-1-10 Back Squats (First 1 should be 95-100% 1RM or a new PR -- WORK UP with some light-moderate WU sets, 20-15-10 reps should be done at the same weight)
Work Capacity 1: 10-8-6-4-2 Muscle-ups, 4-8-12-16-20 Box Jumps (30"/24")
Work Capacity 2: Row 2,000m for time
NOTE: Work Capacity 2 is only for competitors or for those who are looking to increase volume intelligently. If you are sore or too fatigued to perform WOD 2, then DO NOT do it.
Extra Credit: 3 Rounds of:
* Max reps strict unbroken HSPU
* Rest 2 minutes
Post results to comments.
Warm Up: Completed
ReplyDeleteStrength: 225 115 235 115 245 115
WC1: Completed, didn't time myself.
Was a little confused, were we supposed to alternate between MU's and box jumps, or finish all MU's and then move onto box jumps?
EC: Total HSPU's: 30
That is my fault for not explaining this notation. I meant for you to do 10 MU, then 4 box jumps, then 8 MU, then 8 box jumps, etc. If I want you to hit all the muscle-ups straight, I will just say 30 muscle-ups, 60 box jumps instead of the dashed notation.
DeleteGot it, thanks a lot. Good luck with the competition
Deletewarm up: done
ReplyDeletestrength: did not do due to time constraint
work capacity #1: had to alternate between muscle ups and muscle up transitions and also did not time.
5 MU/5 MUT, 2 MU/6 MUT, 2 MU/4 MUT, 1MU/3 MUT, 2MU
work capacity #2: 8:02
extra credit: 11-6-9 max reps per rnd
Strength: 355, 225, 355, 225, 365, 225
ReplyDeleteWC1: 9:14
EC: 31 total (12-10-9)