Grant “Muffin Man” Wilkins
Pic on left is November 2014. Pic on right is October 2016.
Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises.
Conditioning 1:
Partner up, then perform as many rounds and reps as possible in 9 minutes of:
3 Strict Pull-ups
6 Push-ups
9 GHD Sit-ups
12 Double Unders
15 Calories Rowed
For Score
*Alternate Exercises
Strength:
Shoulder Press
1-rep max
Compare to Monday, 23 May 2016
Conditioning 2:
10 Wall-Ball Shots (20/14) @ (12/11′)
20 Speed Skips
10 Toes-2-Bar
5 rounds for time
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:00/side
Quad Smash – 1:00/side
Overhead Distraction w/External Bias – 1:00/side
Glute Smash – 1:00/side
Post score, max load, time, and experiences to comments
CWOD#1:
4 rds +19 w/Drake Rx
SWOD:
125#
CWOD#2:
7:25 Rx
LJ and REVV 150
4 rounds complete
125 fit squat new pr
10:15 14lb ball, knee raise
Sorry,125 shoulder raise
Shoulder Press?
I like shoulder raise better
CWOD 1: 4+15 Rx (ish). With ma waf
SWOD: 180# (5# PR)
CWOD 2: 7:44 Rx
CWOD w/ Ape: 6+35 Rx (310)
SWOD: Shoulder Press: 170# (15# PR)
CWOD 2: 7:16 Rx
Sorry, 6+40 Rx
CWOD 1: 4+2 with Bradley. I did banded plu
SWOD:
90#, down 10# 🙁
CWOD 2: 10:59, 10# wb and did 5 t2b & 5 hanging knee raises instead of 10 t2b
What Mr. Such said on CWOD 1
SWOD:
185#, 10 lb drop 🙁
time to get back in the game
CWOD 2:
6:22 Rx
Congrats to all those who had PR’s!!
4+44 with speedy
100# shoulder press. Same as previous PR
skipped out on WOD 3.
CWOD1: team PinkMuff with hubs. 4+15 Rx (though my strict PLU need to be more strict). Note: Jimmy had everyone do k2e instead of GHD.
SWOD: 87# (5# drop) Not my day.
CWOD2: 9:10, subbed HSPU/GHD for WBS due to weird new leg strain.
CWOD 1: 4 + 15 with Brent
Rx for me, Brent did banded PLUs
We ran 300m instead of Row
K2E instead of GHDs
SWOD: 145 lbs
CWOD 2: 8:00 Rx
T.
Wod 1. What Jamie said
Strength. 87. 2# Pr
Wod 2. 7:42. 10# wall ball.