10:40 as rx'dWe set the rings really low for muscle ups (this was one of MAJ Blackmon's take aways from the gymnastic cert this last weekend) and I thought this would make muscle ups harder, but they were actually alot easier because I had to get rid of my big kip and focus on being efficient with my transition.
11:59 as rx'dFirst time as rx'd. Felt good through the first 4 muscle ups every time but then had to really focus on the last 3. Great workout. Glad to be back among the living.
20:10 136lb clean (who makes a 3lb weight?)
16:04 scaled to 95lbs (PR) increased by 3:34 secs since NOV08.Good to be back also....been escorting our class of '44.
10:51 but I only did 95LBS. Those air squats hurt!!!
13:09 started scaled to 115 then held until third round when i dropped to 95...first time do that WOD...good stuff
11:00 rx'd, the last 4 MU of sets 2 & 3 were jumping, i tried to get it on the 4th rep but couldn't. My form was pretty poor on the power cleans, I didn't stand up after I caught it. Did squats just by touching the ground with my hands.
3 rounds of:50 Squats21 pull-ups21 Dips10 135# HPC17:53
8:45 with jumping MUsThen some pull up pratice Flying Fran style
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