Front Squat @ 22x2, 5, 5, 5
Press: 3, 3, 3, 3
A2. Muscle-ups
Beginners: ring rows @ 30x3, 3-5 reps, followed immediately by a ring dip 10 sec eccentric x 2 reps x 4 sets
Intermediate: 4-5 transitions (Ido method) x 4 sets
Advanced: static, 1-3 reps x 4 sets
B. For Time:
Row 350 meters
10 push jerk 95/135 lbs
Row 300 meters
10 push jerk
Row 250 meters
10 push jerk
Row 200 meters
10 push jerk
6am ladies did a really awesome job with their squats this morning.
ReplyDelete7am-ers , great to see everyone pushing it hard on part B.
Jason has now mastered the push jerk - nice work.
A great start to the week !
- Mieka
Jane smoked the WOD RX! 8 minutes or so.
ReplyDeleteNice work on the mu progressions afternoon folks.