Volume Work: Ring Handstand Pushups

Today's Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

Volume Work: Ring Handstand Pushup

Followed by:

L-Sit 

10 secs on/20 secs off for 4 minutes

Warm-up:

Agility Ladder x5

10m Elbow to Instep

10m Inchworm

10 Shoulder Swings

10 Push-ups

MOD:

• Shoulder Press
• Ring Handstand Push-up
• L-Sit

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

NEED MORE: Deadlifting and Muscle-ups

Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

20 Minute Volume Work: Muscle-up

  

Last on: 05 18 12

  

Followed by:

  

L sit Hold on parrellettes 

3 efforts. Record longest duration

Warm-up:

1. Pacer Run 400m
2. Shoulder ROM
3. Shoulder Swing x20

MOD:

• Deadlift
• Muscle-up
• L Sit Hold

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Steven L. 40 rows 20 dips / 7

Travis D. 60 rows & dips / 25

BAMF 55 rows and dips/ 15

Special K. 55 rows and dips/ 11

Marcus P. 40 rows and dips / 8

Kelsey B. 20 rows and dips / 18

Jaime Q. 20 rows dips / 27

Marc R. 40 rows and dips / 24

Sarah A. 20 rows and dips / 6

Gustavo 40 rows and dips / 20

Dustin J. 60 dips rows/ 20

Lori A. 21 dips and 63 rows/ 5

Roadrunner 35 pullups/ 35 dips/ 10

James B. 44 pullups 47 dips/ 29

Matt K. 20 rows and 20 dips / 20

Chryssi M. 40 rows and 40 dips / 10

Ashley 21 rows and 21 dips/ 15

Neighbor 40 rows and 40 dips/ 20

thomas S. 60 rows and 25 dips/ 20

Jackie A. 40 rows and 40 dips / 15

Bug 60 rows and 60 db press /31

Shann 60 rows and 55 dips / 

Charlotte 60 rows and 60 dips/ 32

Belle 60 rows and 60 dips / 35

Carolina 60 rows and 60 dips / 30

Sharon 40 rows and 40 dips/ 50

Will J. 40 pullups and 40 dips / 24

Daniel S. 57 rows and 57 dips / 32

Shevy 40 pullups and 35 dips/ 24

Brad S. Mu practice 20 / 26

Grizz 40 rows and dips/ 15

Andy O. 44 Muscle ups RX /101

James L. 32 Muscle ups RX/ 23

Brian C. 30 rows and dips 9 ring pullups / 8

Wonder Woman 20 MU ring trainer / 48

Jordan S. 20 Muscle ups RX/ 36

Ellyot C. 60 rows and 20 dips / 36

Carden L.d 40 rows 3 dips/ 6

Tabitha B. 40 rows 36 dips/ 1:15

Autin Q. 20 dips and rows / 47

John K. 40 rows and dips/ 24

Abs 20 pullups and dips/ 14

Little G. 40 rows and 20 dips /14

Markindey 40 rows /15

Dave G. 40 rows and dips/ 19

Allison J. 40 rows and dips/ 5

Harold R. 40 rows and dips / 21

Heather S. 20 rows and dips/ 54

JuJu 20 rows and dips/ 33

Collin L. 40 rows and dips/ 42

James G. 20 rows and dips /5

Chris C. 12 Muscle ups RX / 50

Daniel W. 20 pullups 20 dips/ 20

Dylan W. 20 rows and dips/ 15

Hallie 20 rows and dips/ 13

Power Cleaning and Pull-ups

Katie with her "Game Face" on!

Today's WOD:

Power Clean 75% Body Weight

Pull-up

    

10,9,8,7,6,5,4,3,2,1 reps for time.

Warm-up:

1. Row 5 minutes
2. Hip/Back Extension x10
3. Reverse Hyper x10
4. Chin-up x10
5. Ring Push-up x10
6. Shoulder ROM
7. Hang Power Clean w/bar x5

MOD:

Power Clean

Kipping Pull-ups

Post-WOD:

GHR 5-5-5

L-Sit Holds 30sec. 3 efforts

Roll & Stretch

CFTally Athlete Results:

Brennan 23:29 Scaled

The Standard 18:41

Brad 15:40 Scaled

Melissa 14:39 Scaled

Cracker 14:39 Scaled

Special K 22:36 Scaled

Kim Possible 12:05 Scaled

Sarge 14:23 Scaled

Gymee 15:58 Scaled

Q 15:24

Mighty Mouse 15:53

Professor 9:24

Little T 13:39

Rubber 11:13 Subbed

Katie 16:48 Scaled

K-Belle 16:43 Scaled

Happy 11:09

JuJu 13:38 Scaled

Ron 14:37 Scaled