1. Class EMOM - Scale Ring Dips to Muscle-Ups -- Guys try to maintain 6 as long as possible, girls try to maintain 4 as long as possible. Those are unbroken - I only want one set, do not begin doing 3/3 or 2/2 if possible. If you are still working on 1 or 2 reps, just complete as many as you can each minute, trying to achieve a high percentage of makes. Take care of hands, if you start to rip just do 1 Muscle-Up to get up, then complete 5-7 Ring Dips.
2. Class MetCon is solid - Try to go UB the whole way - Scaling up WB to 30/20lbs.
Extra:
3. E3MOM30 (10 Rounds):
25/18 Cals on the Assault Bike
7 Clean and Jerks @ 155/105
*This is an Every 3 minute workout, but also a Death By workout. If you cannot make the given calories and reps inside of the 3 minutes, your workout is terminated and you are done. Making all 10 rounds is the goal. Work on your barbell cycling speed and consistency when tired.
Your workout is terminated. Love it.
ReplyDeleteI'd like to nominate Clark for FCF Friend of the Month.
ReplyDeleteToday he was a valiant, selfless teammate and kept me motivated and pushing hard through class and extra work.
Preciate you sir. #TrueFriendship
Clark is and always has been the man
DeleteHaha thanks K$! It was great to be able to do the extra work with you this morning, you kept me motivated too! And even though I blatantly disobeyed Jeff's directions, sorry Jeff, I couldn't leave you hanging on that extra work! Glad we were able to push through that together! Once I regain consciousness I'll let everyone know how that E3MOM was....
ReplyDeleteLots of volume today. Fun and challenging. Ready for a rest day!
ReplyDeleteWhat are rest days? Ill see everyone bright and early 530am Friday morning and pick it back up Monday morning at 530am!
Delete1. EMOM was fun! Did 155# for squat cleans and made all muscle ups (these felt good today, dip felt easy!)
ReplyDelete2. WOD in 5:54 - used 20# wallball, toes 2 bar got challenging in the 3rd round
3. Shoulder care with ACon -- he, Jesse and I passed on extra work to save us for the comp this weekend. We will miss you John!
Thanks there sweetheart!
DeleteWhere's John gonna be?
DeleteHe's on the injured list K$ :(
Delete1) started with strict dips then cramped and went to push-ups but used 160 then went up to 165.
ReplyDelete2) workout subbed the toe to bars for GHD sit-ups and went to an imaginary ballistic block. Did all Wallballs unbroken. 20lbs felt good!
3) did the extra work with JSans, Drago and Shelb. It was TOUGH! Made it through all 10 rounds! Thanks for the push guys!!! It really helped! AND thanks for changing my thoughts to positive ones!!!!