Meg retesting after the MWOD.
Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
3 x 5 Back Squat [mpg]
WOD
Gymnastic Volume
1 move for 20 minutes or 2 moves for 10 minutes each.
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute.
stay within 2 reps for all sets.
Record reps and total to comments.
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 331/365: Compare Sides and Make Sure You See The Change
-Test/retest: rack position.
-Roll out the triceps 3-4' on a barbell.
28
ReplyDelete37
CW:
Pull-ups 5-3-3-3-3-2-2-2-2-2 =27
Push-ups 5-5-4-4-4-4-3-2-2-2=35
Not as good as last time (28, 37)
too long interval in between.
Back squat: 65-70-75. Done from the clean/jerk.
ReplyDeleteStrict pullups: 3-3-3-3-2-2-2-2-1-1 =22.
Ring dips: 2-2-2-2-2-2-2-2-2-2=20.
Not as good as last time, not enough intensity this month! Let's see what November brings.
@KW: Nice! Remember those pull-ups are under less than ideal conditions. Next time, same pullup starting number, start ring dips with 3. Way to go!
ReplyDeleteThanks babe! Sounds like a plan.
ReplyDeleteBack squat: 95-from rack
ReplyDeletePullup-green-"strict":4-4-4-4-4-4-4-4-4-4=40
Push-up:5-6-6-6-5-5-4-4-5-5=51
So I'll start with 5 pulls on green (or maybe 2 on blue?) and 6 pushes next time.
Feels good to be back...November will rule!
CW: Oh, yeah, blue band.
ReplyDelete