A.
Every minute on the ninute, for 10 minutes:
Top :30 – 7 Ring Rows (1 second contraction at top)
Bottom :30 – 7 Ring Dips (Muscle-up to 1st rep, if possible)
Every minute on the ninute, for 10 minutes:
Top :30 – 7 Ring Rows (1 second contraction at top)
Bottom :30 – 7 Ring Dips (Muscle-up to 1st rep, if possible)
B.
10 attempts:
5-10-5 agility drill
10 attempts:
5-10-5 agility drill
C.
“Partner Cindy”
150 Pull-ups (partner holds chin over bar)
150 Push-ups (partner hold FLR on rings)
150 Sit-ups (partner holds hollow body)
150 Squats (partner holds bottom of squat)
“Partner Cindy”
150 Pull-ups (partner holds chin over bar)
150 Push-ups (partner hold FLR on rings)
150 Sit-ups (partner holds hollow body)
150 Squats (partner holds bottom of squat)
A:
ReplyDeleteTop 30: focused on holding the movement at the top
Bottom 30: Struggled initially but focused on controlling the movement down. Didn't get in all 7 in the time limit.
B: Enjoyed this. If I learn the number of steps it takes getting an explosive motion from it will be easier. But overall it was good.
C: Modified to 100 reps per movement due to time restraints. Strengths included sit-ups and just holding a position. Weakness was push-ups and cycling for pull-ups.
A.Row was tougher than I expected to get and hold the contraction in the later rounds. also grip strength was fading. Rings dips I only was able to complete one set. I was only able to do 1 in the last round.
ReplyDeleteB. First time for everything. Purposeful movements. excellent instruction
C. Worked with Mel on this one. I had a hard time getting in groove on pull-ups and felt completely worthless on chin over bar. Modified it to hanging while partner worked pull-ups. Hollow rock and chin over bar...I will improve.
A: all rows, un able to complete one of the dips and did get all muscle ups.
ReplyDeleteB: this was fun and funny
C: paired up with Adrienne, we capitalized on each others strengths and finished under the time cap
A) Completed all the ring rows and scaled the ring dips with a purple band. My arms were really tight after completing this EMOM.
ReplyDeleteB) This was refreshing and informative.
C) Partnered with Yulie. I was unable to hold my chin over the bar so I did the majority of the pull ups. I had recommended this and maybe should have pushed myself harder on holding the chin over bar. My pull-ups were not great and took a lot of time. We were able to work at a good pace with the push-ups and sit ups. We did not finish Cindy within the time cap but we finished the WOD.
A. Completed the ring rows, and used the small band for the ring dips.
ReplyDeleteB. This was a fun!
C. I partnered up with Gino, he was very helpful and patient with me. We tried to balance out all the reps between the two of us. Towards the end of the pull ups, I was able to hold the chin over bar better then actually doing the pull ups, so he did the rest of the pull ups while I held the bar. The pull ups were defiantly the hardest for me. We were able to finish through the sit ups together, but then I had to leave to go get my daughter from Gymnastics. I believe Gino did his 75 squats after I left, I will do my 75 squats today.
A) First set of dips with no band, all other rounds with purple band. Did all ring rows.
ReplyDeleteB) This was fun. Liked all the tips on saving time.
C) Partnered with Karen. She was a little monster and did most the pull-ups.After that we moved steady for the rest of the wod. We did not finish in time but we did push on and finished the wod.
A:Did the first set of ring dips with a muscle up then couldn't pull myself enough to finish the rest of the sets. Should of took the advise to tape my ripped hands before the EMOM. Rest of EMOM done from the bottom.
ReplyDeleteB:Agility was fun. Very useful and beneficial once the tips are applied. Did well the first return but need to work on the second. Had fun.
C:My partner was Jenny and she pushed through every rep! Never showed a break in determination. We did take minor breaks to recover which should of been smaller in length but it probably would of cost us more time from being fatigued. Pull ups were easier to do than the hold after we broke 100. The push ups were where Jenny held the team. Pushed hard to get those push ups. Our communication was good on those. Sit ups were done in a good time unfortunately she had to run. If she would of stayed we definitely would of finished with 35min. Had to do 75 alone after. Overall was a challenging workout but fun.
A: Finished all the ring rows, was able to get all of the muscle ups but only completed the full seven dips on three rounds. The other rounds ranged from 2-3 dips.
ReplyDeleteB: Super fun!
C: Partnered with Rene and we finished in 30 mins. The pull-ups and push-ups were definitely the hardest part.