Wednesday, August 24th, 2011

Rob Franks doing the Travel Road Dog WOD in Lake Havasu City, AZ. Using the bench as a box jump apparatus and for bench dips. Way to stay on point while on vacay, Rob and Denise!

Skill – Muscle up progressions

WOD – “Nate”

20 minute AMRAP of:

2 Muscle ups

4 HSPU

8 KB Swings, 2/1.5 pood

Cool down

Tabata Hollow Rocks

 

*Remember all CrossFit style workouts are scalable and modifiable to each individual’s fitness level

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5 Responses to Wednesday, August 24th, 2011

  1. Paula says:

    WOD:4rds + 2KBswings
    MODS-instead of muscle up=6 pull ups (pink band), + 6 Ring Dips (red band),
    HSPU=3 abmats
    Tabata Hollow Rocks=#94

  2. Yvette Mojarro says:

    Wod 5 rounds
    6- MU transition
    4 -HSPU Rxd…those suckers frustrated me tonight 🙁
    8 -KB 44# (will work on that uplift)
    hollow rocks-48

  3. Bri W. says:

    wod 8 rds + 5kb
    did 6 pull-ups with 6 dips for muscle ups
    44#kb
    hspu with 1 extra abmat 🙂

  4. Michelle P. says:

    WOD- 7 rounds
    (pull ups and bench dips for MUs, 2-3 invisible abmats for HSPU, and 35# KB swings)

    Hollow Rocks- attempted but turned out to be a solid, non coordinated rock, with the giggles

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