SKILL:
Back Squat –
2 sets of 5 at 50-60%
1 heavy set of 10 @ 65% followed by
1 heavy set of 20 @70% or more
WOD:
For Time:
1000m Row
1000m Run
20 Clean & Jerk (135/95)
10 Muscle Ups (Scale 20 pull-ups & 20 dips if needed)
CONTACT INFORMATION
- 1111 Canal Avenue Nederland, TX 77627
- (409) 527-9797
- cfmidcounty@gmail.com
Contact us
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9 thoughts on “4/22/12”
AWESOME!!!!!!!
Worked out a CFB before work. 225# set of 20. 15:04 for workout
I’m shooting for 5 MU
Welp cut off at 20.
Did 3 muscle ups in a little over 17 minutes
Got into the rings 2 more times and got stuck there.
It’ll come over time.
I put rx on board today after WOD… Then realized I can’t do muscle ups!! 18:30… 135 c&j took a while!
Forgot to say scaled on wOD. Pullups and ring dips
15:11 Rx. Squats on that rep scheme make my legs feel like lieutenant Dan. I reckon I’ll try out my sea legs….
Dang mark I got excited and thought u got em’!
WOD 17:53 rx
18:18 rx…..damn Austin… you killed it!!