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Wednesday, October 9th - Test 3
Posted: 10 October 2013 06:25 AM   [ Ignore ]   [ # 46 ]
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“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

subbed: 3 PU’s + 3 dips = 1 MU

Tabata Squat: 15
MU: 7
Score: 105

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38/M/6’2”/200

180 - 2009/10/31

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Posted: 10 October 2013 08:12 AM   [ Ignore ]   [ # 47 ]
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3:00 lax on bottom of foot and calf stretching
POSE prep
3x20m BofFoot hops
3x20each leg @94, wall drill out
3x20each leg @94, forward lunge drill
4x:90sec @100 cadence, 45sec rest
1x6minute @94 cadence

WOD
6RFT
6 KBS @ 16/12kg
12/10 Toes to Bar / attempts
24/19 DU’s / attempst

m-16:40 / D 18:50

No cash out tomorrow starts two days off before Colorado Masters competition

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 10 October 2013 03:06 PM   [ Ignore ]   [ # 48 ]
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For time, with a 15 min cap:

10 snatch (95#)
20 pullups
30 box jumps
40 KB swings (53#)
30 box jumps
20 pullups
10 snatch (95#)

14:18

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Posted: 10 October 2013 05:13 PM   [ Ignore ]   [ # 49 ]
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OPG57 - 09 October 2013 06:39 PM

Great work Mike. Nice PR. wink Keep it up.

Thank you. I’ve been having fun with the strength wods lately. I’m starting to get stronger.

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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