110403 Muscle-ups

FRIDAY 110401

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.

Buy in:
1 min run

WOD:
40 band(green) assisted MUs for time

Time: 12:10

Cash out:
45# overhead squats 3 x 10
Bench press 3 x 10  45 | 95 | 115

16 days post-surgery.

110402 CrossFit Games Open WOD #2

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24” box

Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Warm up:

6 min jump rope

WOD:

95# DL x 9

12 push ups*

15 BJ, 21" plate stack

Score:

7 rounds + 9 DL

*did not release hands from floor

15 days post-surgery. Still easing into the WODs. Recovery has been great. Feeling stronger each day. Have to remember to not go too hard.

110401 Squats, Pullups, Ring Dips

Puppies
35 Squats
25 Ring rows
20 Push ups
25 Squats
15 Ring rows10 Push ups
15 Squats
10 Ring rows5 Push ups


Time: 5:37


First WOD, 2 weeks post-hernia surgery. Easing back into it. Felt good to sweat again. Doc advised to work up to regular training over the next 2 weeks.