Running and Muscling

Today's Lift:

Deadlift

70%x3

80%x3

90%x3x3

Today's WOD:

Run 800m 

7 Muscle-ups

  

3 Rounds for time.

Time Limit: 30 minutes

Warm-up:

Pacer Run 400m

Agility Ladder x5

10 Shoulder Swings

10 Push ups

10 Sit-ups

MOD:

• Muscle-up
• Pose Running

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

13.3

Today's WOD:

CrossFit Open 13.3

  

150 Wall Balls 20 lbs-10'/14 lbs-9'

90 Doubleunders

30 Muscle-ups

  

12 Minute AMRAP

Warm-up:

Jump Rope 3 minutes

10 Wall Balls

10 Ring Dips

10 Ring Pull-ups

MOD:

• Wall Ball
• Doubleunder
• Muscle-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Use those Skillz

Today's WOD:

2 Muscle-ups

4 Skin-the-Cat

6 Medicine Ball Cleans 20/14 lbs

  

10 Minute AMRAP

  

Followed by:

  

Row 1,200m for time.

Warm-up:

One Minute Work:

1. Squat
2. Push-up
3. Strict Pull-up
4. Lunge
5. Wall Climb

MOD:

• Muscle-up
• Skin-the-cat
• Medicine Ball Clean
• Rowing Technique

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

Volume Work: Muscle-up

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Volume Work: 20 Minutes

Muscle-up

  

Last on:01 24 13

Warm-up:

Row 400m or 20 Burpees

One Minute Bar Work:

1. Deadlift w/bar
2. Good Morning w/bar
3. Push Press w/bar
4. Hang Power Clean w/bar

MOD:

• Deadlift
• Muscle-up

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

You can do it!

Today's WOD:

Volume Work 20 Minutes:

Muscle-up

 

Last on: 01 01 13

  

Followed by:

20 Turkish Get-ups NFT

Warm-up:

3 Rounds of:

5 Burpees

5 Squats

5 Ring Rows

10 Sit-ups

MOD:

• Muscle-up
• Turkish Get-up

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results: