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