9-7-5 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 

190-200-210/200-210-220 

DB Bent-Over Laterals - 30-35-40/35-40-45

Incline Seal Rows - 35-40-45/40-45-50

Cable Upright Rows - 130-140-150/140-150-160

Finishes with: Bar Muscle Ups 7-5-3

Bar Muscle Ups & Chain Pull Ups/Dips...

Attempted 100 bar muscle ups. Got:

4–2-2-2-2-2-4-2-2-2-2-2-4

2-4-2-2-4-2-2-4-2-4-2-2 - 64 reps, before I tore my hand. 

Finished with: Chain Pull Ups - 64lbs - 5x5

Chain Dips - 32lbs - 5x5

Gironda 8x8- Shoulders & Traps..

Muscle Hang Snatches - 10x5 @ 75lbs*

Bar Muscle Ups - 10x2*

*Superset

DB Bent-Over Laterals - 8x8 @20lbs

Overhead Cable Raises - 8x8 @ 50lbs

Cable Shrugs - 8x8 @ 200lbs

"Hightower"....

10-8-6-4-2 of:

Bar Muscle Ups

Strict Deficit HSPUs 

14:29

* used two 45lbs bumpers and an abmat for deficit 

Mainsite 8-31-15 - Bodyweight Bench Press/Bar Muscle Ups...

21-15-9 reps for time of:
Body-weight bench presses (155)
Bar muscle-ups
26:25 R Fn X!

First Bench Press in 15 months!:

"Death Valley"...

9-7-5
Deadlift (275)
Bar Muscle Up
Bench Press (185)
14:43 Rx

"2012 Reebok CrossFit Games Track Triplet"...

Three rounds for time of:

115 pound Split snatch, alternating legs, 8 reps

7 Bar muscle-ups

Run 400 meters

18:59 Rx 

"The Axe"...

9-7-5
Bar Muscle Ups
Strict HSPUs
8:57 Rx

Got 8 consecutive Bar Muscle Ups - PR of 1!


"You say you “lose motivation” in the gym – that’s an easy cure. FIND A REAL REASON to train, not something that is cosmetic. Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose". - Jim Wendler

"Adrenaline"...

10 Muscle Ups
1000M Row
10 Floor Press (135)
10 Bar Muscle Ups
10 Strict HSPUs
13:27 Rx

"Tug of War"...

AMRAP 2: Sit Ups

1 Minute Rest then

AMRAP 4:

3 Bar MU’s 
1 DeadLift (295)

1 minute Rest then

AMRAP 2: Sit Ups

60 Sit Ups
16 reps (4 rounds)
58 Sit Ups 

134 reps Rx

1RM Box Squat & "Catapult"...

1RM Box Squat - 305# (20# below PR)
"Catapult"
9-7-5 of:
Box Squats (115)
Bar Muscle Ups
9:07

Legs were smoked fom the Pistols in Mary yesterday so I scaled the original 9-7-5 reps @ 225# to 155# box squats from the floor. Got 7 consecutive first set. Pumped after 105 Pull Ups yesterday.

Time to easy back as I head into this weekends Masters Competition.


I did this WOD on  Wednesday, May 30, 2012 as follows:

"Catapult"...

9-7-5 of:

 * Back Squat (off rack - 225)

* Bar Muscle Ups

16:23 Rx

Bar Muscle Ups went CONSIDERABLY better this time!

Split Snatch & Max Reps - Bar Muscle Ups...

Split Snatch - 115# - 3x3

Max Reps - Bar Muscle Ups - 3 sets

• Set 1 - 4

• Set 2 - 5

• Set 3 - 4

It is amazing how fried my CNS was after only 22 working reps.

I did about 20 minutes of mobility after. Much needed rest/recovery day tomorrow.

"Bar Muscle-Up Cindy"

 

5 rounds of:

1 Round of Cindy(5 Pull Ups/10 Push Ups/15 Squats)/1 Bar Muscle Up

1 Round of Cindy/2 Bar Muscle Ups

1 Round of Cindy/3 Bar Muscle Ups

1 Round of Cindy/4 Bar Muscle Ups

1 Round of Cindy/5 Bar Muscle Ups

14:55 Rx

"Catapult"...

9-7-5 of:

 * Back Squat (225/70% of 1RM)

* Bar Muscle Ups

16:23 Rx

Video of Bar Muscle Up