Friday, July 29, 2016


 
15 min:
20 reps back squat
 
For time:
10-9-8-7-6-5-4-3-2-1
Russian KB Swings 70/53
1-2-3-4-5-6-7-8-9-10
Ring Dips

 
MOB WOD
5 min coach’s choice!
 

13 comments:

  1. I'm grateful for the lessons we can learn from others, including our children.
    Amy: "What's the best part of your day?"
    Little Asa: "Right now."
    Enjoy the moment.

    Asa

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    Replies
    1. A) Tea at the house
      B) 11:40 (95# good mornings instead of RKBs, 10 push-ups unbroken each round)

      Asa

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  2. A) 190# from the floor to 6" box
    B) 15:00 Cap less 9 reps. 1st 6 rounds of dips started with strict MU. Took a lot out of me, so I moved to low rings after that & ran out of time.
    Opt) Annie in 8:10. DU felt pretty good. Not much fight in me to push hard on the sit-ups.

    My favorite bit of Asa wisdom so far. All we have is the present.

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  3. Strict muscle ups!?! Awesome!!!

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    Replies
    1. Well, by my standards they were strict. I didn't kip, but I doubt they'd hold up to a competition standard for "strictness". Have to ask Asa. He was right there, but was probably gazing at his own sexy reflection in the windows across the box.

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    2. Bet he was flexing and whispered "bam" so only he could hear it.

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  4. swimming and some gymnastics conditioning today

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  5. Pre)core warmupx2 + 5 headstand straddles
    3 rds 40 ft hollow plank walk down & back
    A) 20 reps at 175
    B) 7:22 rxd
    Did hs walks in warmup and the hs has never felt so in control !!! Thanks amy!!! The core work must be doing something

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  6. A) 145#. Slowly getting there
    B) 7:12 RX... Melissa almost caught me at the end. Bryan I hate you.

    ReplyDelete
    Replies
    1. Yeah but i did heavier squats!!! :)

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    ReplyDelete