Great job to everyone who competed in Rumble By The River over the weekend! Job well done by all!
Take 20 minute to work on Muscle-Up technique
front squats (135lb/95lb)
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CrossFit Integrity, Charleston, SC
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Muscle up work . . . got one.
WOD: 10:19 – 115#
Nice work Rueben!
muscle up work…still working
WOD: 6:59- 53#, ring rows
25 GHD situps
GVT Front Squats at 225
WOD at home. 9:26. 50# and red band for PUs after first round.
2 min max DUs – 44.
Rueben nice work bro! I remember that day well.
WOD: 7:20 Rx
10 x 3(7) & 4(3) MUs EMOTM
WOD: 7:17 Rx
Muscle up work.
10:44 65#, rx pullups
Bench Press 135×10, 155×8, 175×6, 185×2, 135×10
Muscle ups: strung 3 in a row, can now do sets with both false grip and normal(open) grip. Did 3 sets of 3 but must work on maintaining momentum for higher rep counts.
Nice work on your MU Rueben!!
Great job Reuben!!!
Strict muscle up work
Hatch w/ Megan – week 6 day 2
Rowing and abs workout w/ Megan:
Row 750m, 25 abmat situps, 25 reverse situps
Row 500m, 50 abmat situps, 50 reverse situps
Row 250m, 75 abmat situps, 75 reverse situps
stretch 20 min.
Hatch with Sarah- wk 7 day 1. Bs pr 110#!
Row 750m, 25 ab mats, 25 reverse ab mats
Row 500m, 50 ab mats, 50 reverse ab mats
Row 250m, 75 ab mats, 75 reverse ab mats
WOD: 9:41: 55#, rr
Muscle up transition work
Chin up work. Did a few dead hang chin ups then added a kip
WOD 12 or 13 something 65# rx pullups.
WOD: 8:53 @ 75#/rx pullups
Thanks for yelling at me Pat .
11:something Rx. 2 weeks off… no excuses.
20 min muscle-ups work
Great work by all today! Congrats Rueben on your first MU!
WOD 9:13 scaled #85, rr
*came in as soon as I got off work so missed MU skill development
6:40 Front squat 95#, RR
9:30 Front squat 95#. Mostly regular pullups (need work on kipping)
8:10 Rx .. Did Tuesday after wod
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