AMRAP 10 MIN
60 BF Burpees
30 OHS (120#/90#)
10 Muscle ups
EMOM 10 MIN
ODD: 20-30 second L-Sit on 2 X 45# plates
EVEN: 10-12 Weighted sit ups
An open workout we have yet to see “Re-Tested” since it showed
up in 2011. The crazy part was that 55+ athletes were still expected
to do muscle ups in this workout! Hopefully you had an opportunity
to workout yesterday and get in some good skill work on this
Find a steady pace on the bar facing burpee that allows you
to keep moving without stopping. Try only breathing in and out
of your nose during the bar facing burpees, this will force you to
keep a pace that your body can handle and may keep you from
blowing up too early.
For the OHS pick a weight that challenges you, but if you were
feeling good you could do all 30 unbroken. You’ll probably do
3 X 10, but if asked and fresh you could do all 30.
If you are close to getting a muscle up, but have yet to get one,
today is your day. Don’t worry about your score, GO FOR IT!!!
Even if that means attempting 20-30 times and never making one.
I want those whow are close to use today as an opportunity to
maybe get their first ring muscle up.
If you have a bar muscle ups…. do rings!
If you don’t have a bar muscle upone of the following:
1 CTB pull up + 1 push up = 1 muscle up
1 Pull up + 1 Push up = 1 muscle up
or a variation of these using a band
If you haven’t already, be sure to head over to Coast Range Nutritions instagram account and give them a follow. Each week they post a new blog article relating to health and nutrition as well as other helpful nutrition tips throughout the week. If you’re interested in getting your nutrition under control, set up a free one on one consult by emailing firstname.lastname@example.org
We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.
For Example, on today’s stirct press it reads like this:
3 seconds from the top of the press back to the shoulder
0 seconds on the shoulder
0 second at the top