Know Ya Numbahs

Jul 6th, 2015

Category: Competitor

Know Ya Numbahs

Cunningham

Cunningham

There will be no noon BT coach today.

Warm Up
500m row
Warm up the muscle up, ring dip, and high box jump

Strength
Back Squat
1*10 60%
1*10 65%
1*8 70%
1*8 75%

Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%

Gymnastics
4 Rounds
3 Strict Muscle-ups
Followed by max kipping without coming down off the rings
Rest as needed

Regional- Max/best effort strict Muscle-ups
Open- Max effort strict chest to bar Pull-ups

WOD
1000m Row
21 Box Jumps (30,24)
21 Ring Dips
750m Row
15 Box Jumps
15 Ring Dips
500m Row
9 Box Jumps
9 Ring Dips

DISCUSSION 2 Comments

  1. Kyra Williams 07/14/2015 at 5:04 pm

    WOD: 18:09 rx

  2. Marc Piccuirro 07/06/2015 at 12:24 pm

    Hatch: done
    MUps: 2/6, 3/5, 1/0, 2/5
    WOD: 12:40 3x 500/15/15
    Cut down due to time constraints