WOD 7/25/12 c

5 Minutes Shoulder/Hip Mobility

Warm Up- 21/15/9 RFT of: Air Squat/Hand Release Push Up/Ab Mat Sit Up

Split Jerk– 3/3/3/3/3 (Max Effort/20 Minute Cap)

6 RFT of: 25 Double Unders/12 K.B. Swing (2/1.5 Pood)/8 Chest To Bar Pull Up

11 replies

jdfunaro9 says:
07/24/2012 at 10:03 PM

Travis Hartman got his first bar muscle up yesterday (7/24)! With ease. It was an awesome sight to see. Next stop, ring muscle ups.
Reply
- T to the R to the A to the V to the I to the S says:
  07/25/2012 at 8:59 AM
  
  thanks again for all your help jefe!
  i’m sure i’d still be there flailing without your advice and demonstrations. And now the rings are now a much more appreciable goal. not quite there yet, but certainly within reach.
  Reply
Eddie says:
07/25/2012 at 11:15 AM

Congrats Travis! Kurt, you have any awesome tumblrs that can show us a muscle up?
Reply
Coach K-Rod says:
07/25/2012 at 2:15 PM

Har, Har, Har.
http://www.tumblr.com/tagged/muscle-up-progression

“Big Power Elizabeth”

21-15-9
155# Power Clean
Ring Dips w/ 20# Vest

18:25
Reply
- Rory M says:
  07/25/2012 at 2:29 PM
  
  Great Video! Gotta get this…
  Reply
Rory M says:
07/25/2012 at 2:30 PM

21/15/9- 3:01 rx

Split Jerk 3/3/3/3/3- 115/125/135/145/155×2 155F

6RFT 13:59 rx
Heavy KB!
Reply
coachcanadan says:
07/25/2012 at 2:36 PM

Back off week on the o-lifting.

Clean 2×3 @ 135, 1×3 @ 155
High Bar Back Squat 2×3 @ 175, 1×3 @ 195, 1 @ 225, 1 @ 245. Ass to grass on all squats. Not technically a PR, but I’ve never gotten that low on weight that high.
Snatch pull 2×3 @ 125, 1×3 @ 145

6 RFT:
25 DU
12 KB sw 2pood
8 C2B pullups

Total: 11:51 Rx’d, USA swings. Fun one!

Coach Dan
Reply
- Coach TamBot says:
  07/25/2012 at 8:30 PM
  
  It was tough. But I agree Fun!!
  Reply
dariel31 says:
07/25/2012 at 8:09 PM

Warm up
15 squats
15 k2e
15 good morning
15 push ups
12 minute amrap
5 burpees
9 sumo deadlift high pull 75lbs
5 pull ups
9 push press 75lbs
7 rounds 5 burpees+9 sdhp+5pull ups
Reply
Coach TamBot says:
07/25/2012 at 8:34 PM

warm up 21/15/9- 4:15

Split Jerks – 3/3/3/3/3 – 75/85/95/100/105×2+1 no technically a 3 rep Max

6 RFT – 17:12 R, not Xed cause I only used 20k , but had those chest to bar all day.
4 rounds unbroken DUs
Reply
gilliebean says:
07/28/2012 at 6:51 PM

I didn’t notice that you used Olivia’s photo until today! Ha! Cute!
Reply