Reminder there will be no GROUP CLASS at 6am on Wednesday. Sorry for any inconvenience.
3 RFT of:
5 Deadlift (athletes use 5 rep max DL)
5 pistols each leg (scale up with weight, scale down sit to a box)
then 70' HS walk complete on OPEN SIDE 3rd bay
Rest 1 minute
3 RFT of:
5 muscle ups (scales jumping bar muscle up, 5 c2B pull ups/5 dips
5 HSPU (scale up: defict )
then 30 OH Bar lunges 165/100
*Post weights and time to comments
12 comments:
Apparently no 6am class makes for a quiet day on the blog comments...
Hey Aaron, shut it!!!!!
Finished 2 seconds before the cap
DL 275 pistols to a med ball hand stand walk
Hspu scaled up, jmu's, oh lunges 115#
12:06
DL #110
Pistols (bench)
90 second HS hold (held it the entire time)
Tripod PU's
JMU's
OH lunges #55
275 deadlift
Pistols to a 16" box
Handstand hold
Jbmu
Hspu
Was about to start walking lunges when time expired. Did the lunges anyway at 95#.
9:59
DL 110#
Pistols to small box
Handstand hold
Tripod pushups
JPMU
25# OHS
13:07.
225# DL
Pistol to box
Handstand hold
Jmu
Pike on 30" box
55# lunges
Thought the lunges were 3 rnds too so I went lighter...could have gone heavier.
10:17
DL 225#
Pistols
90 second hold
3 MUs round 1/5 JMUs rounds 2&3
HSPU
60# OH Lunges
Got to 265# on the 5 rep max deadlift warm-up, which is a PR! First time I have done heavy deadlifts and not felt back pain after. Hopefully that means my technique is improving.
Blah. Today was not my day.
10:42
120# DL/pistols to 16"
90 sec hold
JMU/3 tripod
25# OH lunge
Man my shoulders and arms are totally smoked!!
HIt a new PR in the Deadlift 5RM of 215#. Got 3 reps done at 235# but couldn't hold onto the bar for 5.
I hit the time cap halfway through the lunges then finished them after the time expired.
DL 185#
Pistols to 20" box
90 second HS hold
24" box pikes
JMU to a higher bar than I have used before
OH Lunges at 45#
Great workout and thanks for the advice on the DL, Keith. Definitely made a difference.
14:10
145 DL
Bench pistol
Hand stand Hold
JBMUP
Pike HSPU
35 lb plate lung
Missed the cap by 8 lunges :-(
(finished them though, just because!)
DL 195#, Rx pistols, 70' HS walk
Jumping MU, deficit HSPU, 65# lunges
11:31 - 405#/24"/pike hold/JBMU/pike push ups/60#
Those DLs got heavy real quick....
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