5 rounds for max reps Muscle Ups:
1 min MU
1 min sit in the bottom of the squat. *Penalty - Lose 1 MU each time you stand during the squat.
-then-
10 min to complete:
100 Double Unders
then AMRAP of
5 Pullups
10 Pushups
15 Squats
Post reps to comments.
by Andrea Maria Cecil
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7 comments:
Super stoked for two reasons:
1. I'm so sore! Like, I'm crossfit sore! Yay! It feels so good because it seems like forever since that has happened!
2. I did my first RX wod since July! Yay again!
10 mu (stayed on 2's...was originally going to try for 3's but I'm out of practice and 5# heavier so that didn't work out as expected haha)/0 penalties
then
8 rds plus 15 reps for the amrap rx
my biggest difficulty was BREATHING! lol it's amazing how much your anaerobic capacity diminishes over a few months!
i didn't beat shane, but he better watch out cuz i'll be baaaaaacccckkkkkkkkkkkkkkk....mwwwaaaahahahahaahahah
Yaaaaaayyy Cori!! So happy for you! What a great feeling, SO glad you are on the mend!
Now here's to kicking all of our booties again! :)
Well Cori I think an 8+15 just coming back is STRONG!
This was a good WOD! 22 MUs for me. Was focused on 4s and had 5s on 2 rds. Few misses.
on the work I did 9+2-Almost got that 10!!!
Cori kept saying, "faster squats" but it just wasnt happening!
I meant 9+21
It is great to see Cori is going out with a bang. Well not going out but at least WOD ing again.
Shane as for faster squats I was doing good just to squat :)
Dang, I hate I am missing this WOD. Happy that I was able to do some modified handstand pushups (to 3 ab mats - don't judge) on Tuesday night!!
Hope to see everyone soon. Cori- so glad you are BACK!!!
tomorrow's wod:
5 rounds of:
1 min to complete 30 Russian KB Swings, 2/1.5pd**
1 min Rest
**PENALTY: 10 Burpee penalty for every round of KBS not completed. Complete your Burpees during your "Rest" time.
The Russian Kettlebell Swing is characterized by a high point with the kettlebell directly in front of the eyes. The movement is shorter, faster and more compact than the American Kettlebell Swing we normally use in our workouts.
Post completed rounds and total Burpees to comments.
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