Slinky

Tuesday Oct 8 2019


1.) 8 min Lacrosse Ball Shoulder Smash
2.) 20 min AMRAP
Row 500m
80ft Dumbbell Lunge 1x50/1x40lb (40ft down and back, hold DB anywhere)
Row 400m
20 Sumo Deadlift High Pulls 95/65lb
Row 300m
10 Ring Muscle Ups
*3.) 3x5 Super Slow Descent HSPU Negatives
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2 Rds + 250/500m
8 minutes of unbroken complaining during shoulder smash
2+380/500m row
2 rounds + .69/500 m
1+20 high pulls
Lots of mods...active recovery today. 25# DB, 35# high pulls, MUP.
1 + 300 m. MUP's progression w/band
2 rounds on the dot
1 + 3 mu's....banded off rings mu's
2 + 89/400m Row
1 rd + 20/300m row
MU progressions.
1 round + 1 Muscle up
1 + 15/20 SDLHP
Studied for Calculus 3 Quiz / 2.) complete on 10-9-19 with 2 rounds + 500 meter row.
1 + 20 sumo #55, #20 DB
1 + 226/400m
“We've been going about this all wrong. This Mr. Stay Puft's okay! He's a sailor, he's in New York; we get this guy laid, we won't have any trouble!” - Dr. Peter Venkman
1 + 230/300 m. MU Progressions
1+290/300 cal (65#, box mus)
1 + 370/400m row
Woah dips 🥴
1 + 300m
Serious MU struggles for round 1. 6 successful, another 7 attempts failed
1 + 2 mu’s