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| Mick from CFX doing a Muscle Up |
WOD - 12/11/10
100 double unders
2 Chest to Bar Pullups
10 Power Cleans 70/50kg
2 Chest to Bar Pullups
8 Ground to Overhead anyhow 70/50kg
2 Chest to Bar Pullups
6 Back Squat 70/50kg
2 Chest to Bar Pullups
4 Deadlift 140/70kg
2 Muscle Ups
Warm up:
ReplyDeleteDid my usual 2.4km, but did this in 18.24, so happy to finally crack the 19 minute barrier!
For this WOD I did a double under attempts probably got about half of the double unders done properly, which is alot better than previously (I've been practising them at work!) Did everything else as rxd, I would have this WOD done probably about the 13-14 minute mark if not for the double unders!! It took me like 7 minutes to get those double unders out, but I got em!
The rest of the WOD, I worked my way through quite quickly and got a time of 21.27. Subbed muscle ups for ring dips.
Finisher
400m Farmers Walk with 2 x 16kg kettlebell swings - Ended up dropping the bells a total of 8 times, that meant 80 burpees when we finished doing the finisher, by this point I was almost delerious!! But in true CF fashion I sucked it up broke it down into 8 lots of 10 and got them done. I have now done 240 burpees and 7.6km in running this week.
I'm officially dead + hands are cactus!!