1. Muscle ups
7 x max unbroken reps in 15 seconds, :45 rest
2. Metcon
750m Row
30 Burpees
200 Double unders
30 Burpees
750m Row attempt to negative split, that means doing the second half faster than the first half.
Muscle ups- fixing this goat in the off-season.. Aka ... Right now for me.... So every day I have been doing the following ... 3 purple band 3 red band 3 very skinny blue band 3 strict from L position 3 Kipping ( singles from high rings)
... Last week I was able to string 3 together forthe first time with out my infamous chicken wing... Long story short... I havent ever been able to sting muscle ups together very well without a chicken wing....lol so I did part one ... 1-1-1-2-3-1-1 ad felt good about that :)
Part 2- 11:50 total time.... First row was 2:57 second row was 2:54 felt good about this wod ... I hate rowing kept my first row pace between a 1;55-2:00 split 500m second row started there and got faster 1:51-1:56 Good training day
Metcon: 13:16...1st split 4:31 paced the burpees and kept the row between 1:50-1:55, 200 double unders pr'd my max in a row with 45, then 2nd split 4:05 really pushed the last set of burpees to the max, row was between 1:40 and 1:50
To get a negative split I assume the first half has to be more of a "pace"?
ReplyDelete1. MUs went well. Averaged about 4
ReplyDelete2. Metcon: 12:18
1. MUs 5,3,3,3,3,2,3 felt ok still need work on these
ReplyDelete2. Metcon: 12:33 Rx, splits were 4:33 then 200 DU then 4:19
1. 4,4,4,4,4,4,3
ReplyDelete2. 13.21...I need a better jump rope.
i went away for the weekend so will be hitting this up today!! fun day at busch gardens yesterday!!
ReplyDeleteMuscle ups- fixing this goat in the off-season.. Aka ... Right now for me.... So every day I have been doing the following ...
ReplyDelete3 purple band
3 red band
3 very skinny blue band
3 strict from L position
3 Kipping ( singles from high rings)
... Last week I was able to string 3 together forthe first time with out my infamous chicken wing...
Long story short... I havent ever been able to sting muscle ups together very well without a chicken wing....lol so I did part one
...
1-1-1-2-3-1-1 ad felt good about that :)
Part 2- 11:50 total time.... First row was 2:57 second row was 2:54 felt good about this wod ... I hate rowing kept my first row pace between a 1;55-2:00 split 500m second row started there and got faster 1:51-1:56
Good training day
Muscle Ups: 4-4-3-2-2-3-2...linking needs work
ReplyDeleteMetcon: 13:16...1st split 4:31 paced the burpees and kept the row between 1:50-1:55, 200 double unders pr'd my max in a row with 45, then 2nd split 4:05
really pushed the last set of burpees to the max, row was between 1:40 and 1:50