Wednesday, April 27, 2016
Congratulations to Nate, who got his first ring muscle-up Monday night, thanks to the help of our newest coach, Patti! Also, check out his wife, Liane, who PRd her bar muscle-ups that same session. You two are a superstar ninja couple and we are so proud to know you!
042716 WOD
A. Run 400 meters, then:
4:00 Tabata
Ring muscle-ups; or strict pull-ups alternating with strict dips; or muscle-up progressions
B. Bench press
Take 12 minutes to build to a medium-heavy set of five, then do three additional sets of five at that weight
Superset working weights with 4 x 10 / side KB oblique side bends
C. For time:
500-meter row
Then, 10-9-8-7-6-5-4-3-2-1
Deadlifts (205/185)
Handstand push-ups
>> On-Ramp
250-meter row
Then, 10-9-8-7-6-5-4-3-2-1
KB deadlifts
Seated dumbbell presses