You will get 20 Minutes, post warm-up, to accomplish:
Sumo Deadlift
5-5-5-10-10
*The sets of 5 should be challenging, but doable, and you should use them to work up to the sets of 10. You should shoot for a 10RM today, and EVERY REP on the sets of 10 will be dropped from the top of the Deadlift.
Then…
A quick Chipper:
500m Row
21 KB Swings (70/53)
5 Muscle Ups (Rings or Bar)
**5 Minute Cut-off**
*Scale appropriately, you should finish this workout in the allotted time. If necessary, scale down the weight on the Kettlebell. The scale if you can’t do Muscle Ups will be 10 Chest2Bar Pull-ups; use bands if necessary, but make it hard.
"Forging Elite Fitness In Midtown Omaha"
20 comments:
315 Sumo deadlift, 5 min's with weenie c2b pull ups, and 41 inch box jump.
173#, green & purple band for CTB
JK 285#, 4:42 chest to bar
360#/4:40 ring mu's/ 47.5" jumps
( first muscle ups in a wod today!!)
325#, 3:16 (Bar MU), 48.5"
173#
DNF (1 C2B w/red band), scary 53# KB
31" box jump
...I managed to mess up the box jump portion. Skillz... I haz it. :(
185# I have a pretty bruise on my shin. Yesss. :(
4:58. Barbell muscle ups or whatever they're called.
275 (including the bar)
4:35 CTB
43" jumps
Nice job, Eldon!
455#, 4:10 (CTB), 48.5"
Brendan
143#, 5:00 (CTB w/gr&rd), 30"
Jill R
193#, 4:33 jumping mu, 33'''
245#, 3:50 (53 kb, c2b) but I messed up, thought it was only 5 c2b, urgh, no wonder so fast!
Dan
133# 4:48 35kb,c2b med Blue/thin blue
305#, DNF (4 MUs) damnit!, 43.5" jumps
143#
35kb blue+red
10@ 203#, 8@ 213#
3 C2B short of finishing
30"
208#
3 assisted muscle-ups
35"
190# for my first set
Didn't do another set due to a hurting hamstring
4:44 - 53# jb, ctb pullups
35" x5 box jump
235# dl
Chipper - dnf, 70# kb, did 1 bar muscle up
208# sumo deadlift
3:59 for mini WOD w/ red for C2B
34.5' BJ 5rep, ran out of time!
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