100m row
10 squats
10 pushups
100m row
10 pull ups
10 side to side lunges
100m row
10 kettlebell swings
10 dislocates
WOD:
5 rounds, for time
7 modified muscle ups
21 sumo deadlift high pulls
Time: 14:10
Weight: 45lbs
Cashout:
10 HCG sit ups x2
I'm not even going to try and describe the modification. It was cool though, and really gave you a feel for how the movement will go.. One day..
I think I could have used more weight on the SDLHP. RX was 65lbs. Maybe not that high, but I have GOT to start pushing myself instead of sliding along the easy way.
Dislocates are a great stretch for your arms, I've never felt anything better.
Holy crap jacked guy ^^^
Also,
Pump Up Song: Riot Maker - Tech N9ne
Holy smokes, that guy's bod!
ReplyDeleteI could not do the muscle ups...no chance in hell. So I had to modify with 21 pullups and 21 dips. I did the kip jumping pull up bacak to the kip. for the SDLHP I did 55#. I'm hoping next time I can do the Rx weight.
ReplyDeleteoops...back not bacak. Good job!!!
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteI need a nap just reading that...can I take him with me? :P
ReplyDeleteI think we're going to have to ration out his time, haha, I call wednesdays!
ReplyDeleteWOW! I don't have any words for that vid above. I have never seen a man like that. *gobsmacked*
ReplyDelete