We got to see Paivy's first three muscle ups tonight...and Nikki is close behind. By my count that's ten CFOKC ladies that have or are getting consistent muscle ups. That's pretty awesome.
Get your HOA teams read for some team WODs at Noon this Saturday.
CLASS WOD and SKILL
Skill
3 sets max unbroken muscle ups
or
3 sets max unborken C2B pull ups
WOD
10 Min AMRAP
20 Hand Release Push Ups
20 Alt Pistols
COMP WOD
EotherMOM for 16 Min...
Even: 3 x 1 Full Snatch + 1 OHS (155/105 or HAP)
Odd: 20 Unbroken Double Unders
SPEED WORK
10 x 100M
Sprint down / walk back
CLASS WOD and SKILL
ReplyDeleteSkill
3 sets max unbroken muscle ups
--10, 8, 7
WOD
10 Min AMRAP
20 Hand Release Push Ups
20 Alt Pistols
--7 rds + 20 Pushups
COMP WOD
EotherMOM for 16 Min...
Even: 2 x (1+1) Full Snatch + OHS 155#
Odd: 20 Unbroken Double Unders
--Done, had to reduce sets to 2 to keep bar at 155#
Did some goat work, too. : )
Squat work from yesterday:
ReplyDeleteBack Squat: 1 x 5 @ 165#, 1 x 5 @ 185#, 2 x 5 @ 210#
Front Squat: 1 x 10 @ 135#, 1 x 10 @ 145#, 1 x 7 (tried to get to 10) @ 155#
SKILL
3 sets max unbroken muscle ups
(8, 6, 7) - practicing more with non-false grip (easier on the wrists) these days, but definitely harder to
muscle it up like you can with the false grip
COMP WOD
EotherMOM for 16 Min...
Even: 3 x (1 Full Snatch + 1 OHS) @ 95#
Odd: 20 Unbroken Double Unders