On the minute
On the minute WODs are great to introduce heavy barbell loads. The idea with short repetitions, is to give your body the stimulus of a heavy weight and then allowing it to rest so we don’t go to failure. Today you’ll be doing heavy Thrusters in short reps. The RX calls for 135# and 95#. But remember, we want these sets unbroken. You’ll only be performing 3 reps each time on the bar; so whatever weight we do choose, 1) make it heavy 2) be sure you won’t have to put it down.
Skill
3 x 500m row
(Rest 2:00 between sets. Try to keep each 500m within 3-5 seconds of each other)
WOD
On the minute 8
3 Thrusters (135/95)
1 Muscle up
*Scale for Muscle Ups will be 3 Pull-ups/ 3 Dips
great, exhausting morning.
wod: rx weight, pull ups/ring dips
mid-way through the wod I had determined that all “you’re doing a great job, Ben!” cheerleading from JT must be a devious strategy to get in my head and knock me outside of my psychological comfort zone.
…then remembered there was another Ben in the class.
the bens
Other Ben here… glad our plan worked.
Row: 1:34-1:46
This hurt way too much.
WOD: thrusters with 40# dumbbells and MU scale.
i’ve never had a sorer butt from rowing. must mean i’m doing it right-ish! also, today’s WOD was either deceptively taxing, or i had one too many meatballs last night. (probably both.)
row: 2:08 – 2:15
WOD: 75#, red band, scaled ring dips.
Row: 2:01.9 (.1 less than last PR.. Lol) 2:04.6 and 2:05.1
EMOM 75# 3 pull ups 3 ring dips ..missed round 7 bc didn’t finish dips on 6 – first few rounds I was -GASP! – kipping my pull ups! This one was harder than it looks….
138,139,141
6 rounds, 135#, no bands for pullups (that’s new since the open 🙂 blue bands for dips
This was a sneaky workout. sneaky sneaky.
http://funnyshare.org/s/88/46188-Sneaky-Sneaky.gif
IT’s FUZZY! Literally and figuratively.