Cindy 18 rounds .not my best effort but it was my best effort today . I left it all on the mat in a pool of sweat!
Also I have to give a big thanks to TP , the man seriously goes above and beyond to help everyone here . THANKS MAN!!!!
Don’t get all teary eyed though ,I still think your helping my wife with her plan! Big smiles!!!!!
Warmup: Carry my kettlebell and gymbag full of clothes and rings up 3 flights of stairs and then 300m from the building I work in to the gym.
Pack/Porch hybrid scaling
AMRAP in 20 minutes of
2 seated muscle-ups (about round 10 or so decided to do them on my knees like in the CFJ progression)
4 handstand pushups with feet on 5’ high bar
8 1.5 pood kettlebell swings
Completed 16 rounds and 2 muscle-ups in the 20 minutes. Not too shabby considering this was the 3rd of these AMRAP in 20 minute workouts in a row. Not feeling as tired and sore as I thought I would be after these three workouts. Cleaning up my diet more and taking out most of the processed carbs as well as increasing my fish pill consumption may be helping or could just be that I am getting back into shape again.
Cool-down: Carry my kettlebell and gymbag back from the gym
Today was my personal debut of WOD #2 for CFNE’s Northeast Throwdown this Saturday
W/U
1k row
paralette pushups
OHS routine (pvc)
Burgener warmup
DB Snatch and KBS warmups
“Chowdah”
4 RFT
10 Hang Power Snatch (75,55) - sub’d 5 per arm 30# DB HPS (since I don’t have a barbell at home yet)
10 Box Jump (24,20) - scaled to 20”
10 KBS (70, 53) - scaled to 45# - my heaviest DB
10 Pullups
6:02
This was ok for me I guess (would have liked to go non-stop, but paused a few times for air cause I am weak-willed), but hard not to compare myself to the trainer I watched destroy this yesterday as Rx’d in the gym.
Pullups and dips were a bear….pushups and swings WAY easy in comparison. I’m a long way from a muscleup….
try subbing with the 3 to 1 ratio for muscle ups . I used to alternate one time I would do all my dips on the rings and pullups on the bar strict . Then another time dips on the bars and pullups on the rings with a false grip . It worked for me . In between WODS with muscle ups I would pick days to practice mu progressions pre or post WOD . Good luck
Pullups and dips were a bear….pushups and swings WAY easy in comparison. I’m a long way from a muscleup….
try subbing with the 3 to 1 ratio for muscle ups . I used to alternate one time I would do all my dips on the rings and pullups on the bar strict . Then another time dips on the bars and pullups on the rings with a false grip . It worked for me . In between WODS with muscle ups I would pick days to practice mu progressions pre or post WOD . Good luck
Cat: great idea, thanks for sharing (I hope to get MUs off my goat list by the end of the year)
