5.30pm Fundamental – Air squats/press
Skills Day:
Muscle-up progressions
Weighted Push-ups
Then 3 rounds for time of:
5 muscle-up progressions
10 situps
15 air squats
Check out the amazing Carl Paoli's Muscle Up Progression Tips:
http://journal.crossfit.com/2012/05/paoli-muscle-up.tpl
http://gymnasticswod.com/content/muscle-transition-progression-pt2
5am
ReplyDeleteStephen BW 7:30
Patrick BW 7:25
Ben 5/10/15/20 5:16(G)
12pm
Bel 4:05(G)
6pm
Jan knees 3:54
Scott 5/10/15/20/25 3:57(G)
Esdub 5/10/15/20(2) ????
Wade 5/10/15/20 3:48(G)
Liam 5/10/15/15/15 PB!!! 3:48(G)
Jess BW 4:02
Pepper BW 4:15(G)
Rob 10kg 4:08(G)
Madam Revenge BW 3:54(G)
Skye knees 3:54
Claire knees 4:59(G)
Amanda knees 4:11
Nice work today crew. This was a fun one & got you out of your comfort zones. Wade nearly gave me a heart attack but it was pretty funny!
Special mention to Claire who rocked out her first ever attempt & nailed it!
Woops, my time was 3:57 (G). Must have wrote it under the wrong Scott. CONFUSING!!! Lol.
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