Join us this Saturday, 29 July, at 0900 for FREE!
No fitness experience is needed!
Strength:
Every 2:00, for total of 5 sets, perform:
Shoulder Press
10 reps @ 60% 1-rm SP
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
2 reps @ 90%
Conditioning:
3 rounds of:
4 Rope climbs
8 Handstand push-ups
12 Overhead squats (95/63)
…immediately into…
3 rounds of:
4 Bar muscle-ups
8 Barbell push-ups
12 GHD sit-ups
For time
Post results and experiences to comments
SWOD 2@83#
CWOD 17:06 Rx
All BMU UB
I have a super inflamed scap knot and it was really bugging my during the RCs
16:11 70+
Pleased with barbell PU, from knees.
Swod – 160# this is my 75%. Worked with Justin. Shoulder press hasn’t been feeling as strong lately.
Cwod
20:45 cap rx – this one was tough.
SWOD: 2 @ 78#
CWOD: 20:20 cap.
32# OHS – need to update 1 rep max, def could have gone heavier.
Need to work on positioning of my feet on rope climbs, i let go of rope fully on second pull so i dangle LOL.
SWOD: 88# @2, this is my 85% but didn’t get the set of 4 so did the set of 2 at this weight
CWOD: 20:22 – did the second part first and that felt good. Rope Climbs and HSPUs were a mess.
6 C2B, 4 HSPU attempts (these were bad today)
Did C2B unbroken and that felt good.
Swod 78#
Cwod: 29:44 mod
16:26
Did everything Rx except I did jumping muscle-ups. Was super excited to start working mu’s again!! Shoulder is feeling much better, but not quite there yet. Did all rds of hspu 5/3!