Workout:
A. Inverted barbell rows; amrap unbroken x6; rest 90 seconds
8,8,7,7,7,7
B1. Ring push ups; amrap unbroken x6; rest 90 seconds
20,17,17,16,15,15
B2. Strict pull ups; amrap unbroken x6; rest 90 seconds
8,8,6,6,6,6
C. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 90 seconds
10,9,9,9,6
D. Strict muscle up negatives; accumulate 5 reps (film, try to
replicate transition positions as much as possible from a video of
someone kipping)
5
+
18 min amrap:
25 calories row
12 burpees to 6" reach
4 kipping hspu
5 rounds + 14 cals
+
mobility work 15 min
Done
I did this at CrossFit Portland. Good energy there today. Scotty was out on the floor working out too and it’s always good to have his eyes and help. Just in case you don’t notice, that was 100 ring push ups ;). Kipping felt good the first set. I did 9’s on the next few because I was losing it by then. And 6 on the last set because I felt one more kip away from tearing my palms. I am starting to ‘get’ the hip extension better though. Scotty approved of my muscle up negatives, said they looked good I just have that one spot I need to slow down. We both recognize how much better they are than the last time I tried though. WOD was fun. I never stopped, went straight into the hspu’s and they were no problem. I did have to jump higher than 6” each burpee, it was either that or a bar I could touch. Overachieving for the day :). I work tonight so decided to do this today so that tomorrow I can relax. Feeling great and ready for a pre-work nap. Thanks!
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